New Ulm CrossFit – WOD

Warm-up

Metcon

Rx: American Dream (AMRAP – Reps)

AMRAP 20:

1 Ring Muscle Up

1 Power Clean 205/145

2 Ring Muscle Ups

2 Power Cleans

3 Ring Muscle Ups

3 Power Cleans

ETC…

*Climbing the ladder

*Must be power cleans

Metcon

Scale: Metcon (AMRAP – Reps)

AMRAP 16:

1 Box Dip

1 Power Clean 135/95

2 Box Dips

2 Power Cleans

3 Box Dips

3 Power Cleans

ETC…

*Climbing the ladder

*Rx+ = Unassisted Ring Dips

Core

Weida Core (Time)

25 Sit-ups

25 4 Count Flutters

25 Sit-ups

25 Leg Raises

25 Sit-ups

25 Hello Dolly’s

25 Sit-ups

25 Crunches

25 Sit-ups

25 Russian Twists

25 Sit-ups

25 4 Count Flutters