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