New Ulm CrossFit – WOD
Warm-up
Weightlifting
3 Position Power Clean (8 sets, 1 every 1:30)
Metcon
Rx: Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
4 Front Squats 185/135
3 Bar Facing Burpees
2 Bar Muscle Ups
100m Sprint
Rx+ = 2 Ring Muscle Ups
Metcon
Scale: Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
4 Front Squats 135/95
3 Burpees
2 Pull-ups
100m Run