New Ulm CrossFit – WOD
Mobility
Burgener Warm-up
Metcon
Rx: Metcon (AMRAP – Reps)
AMRAP 14:
25 OH Squats 75/45
50 Double Unders
20 OH Squats 95/65
50 Double Unders
15 OH Squats 115/85
50 Double Unders
10 OH Squats 135/105
50 Double Unders
5 OH Squats 155/115
50 Double Unders
*AMRAP Snatches 155/115 with remaining time
Metcon
Scale: Metcon (AMRAP – Reps)
AMRAP 12:
25 OH Squats 45/35
100 Single Unders
20 OH Squats 65/55
100 Single Unders
15 OH Squats 85/75
100 Single Unders
10 OH Squats 95/85
100 Single Unders
5 OH Squats 105/95
100 Single Unders
*AMRAP Snatches 105/95 with remaining time