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