New Ulm CrossFit – WOD

Warm-up

Weightlifting

1 Hi Hang Squat Clean + 1 Hang Squat Clean (*EMOM For 8 Minutes)

1 Hi Hang Squat Clean

+

1 Hang Squat Clean

*every 1:30

*find heaviest set

Metcon

3 minute rest before 12.1

CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#

Metcon

3 minute rest before 12.1

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target