New Ulm CrossFit – WOD

Warm-up

2Rounds

10 Jumping Jacks

10 Spiderman

10 Cossack Squats

10 Banded Good Mornings

*THEN*

5 Min Stretching

*THEN*

5 Min to find % and get weights

Weightlifting

On the 2:00

6,4,2,6,4,2,6,4,2

Back Squat (70%)

Back Squat (75%)

Back Squat (80%)

Front Rack Reverse Lunge (35% of 1RM Front Squat)

Metcon

2k Row (Time)

Max Effort 2k Row