New Ulm CrossFit – WOD

Warm-up

3 Rounds

6 Step ups

10 Scap shrugs

3 Burpees

6 Med ball thrusters

Mobility

1:00 Wall arm stretch

1:00 Wall squat hold

WOD Warm-Up

Barbell Warm up 5 reps of each

GM, B.sq, Elb rot, St pr, SLD, Fr.sq

Then empty bar

5 Hang squat snatches + 5 P cleans

Add weight then 3 reps of each then add workout weight.

3 reps each

Then 2 rounds of 5 reps each

Burpees, pull ups, box jumps and wall balls.

Three Wise Men Tribute (3 Rounds for reps)

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here

Home WOD

20 minute AMRAP

10 Push ups

15 Air Squats

20 Sit ups