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