New Ulm CrossFit – WOD

Warm-up

Accessory Work

10 minutes practicing kipping (pull ups, toes 2 bar, ring muscle ups)

Metcon

Rx: Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

50 Double Unders

7 Power Cleans 145/105

7 Front Squats 145/105

7 S2OH 145/105

Scale: Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

100 Single Unders

7 Power Cleans 115/85

7 Front Squats 115/85

7 S20H 115/85