New Ulm CrossFit – WOD
Warm-up
10 GM, 5 Back Squats, 20 Singles
10 Elbows, 5 Strict Press, 20 Singles
10 SLD, 5 Front Sqt, 20 Singles
Mobility
Banded Lats
Band Pull Aparts
Squat Hold
Weightlifting
Squat Clean and Jerk (10:00 Find Hvy 1 Then OT :30 x 10)
Squat Clean and Jerk (10:00 Find Hvy 1 Then OT :30 x 10)
Hvy 1 first, then take off 10 to 25# and hit 1 rep every :30 for ten.
Metcon
Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
6 Power Cleans 155/105
75 Dubs
RX+ is 185/125 and 100 Dubs
Scaled is 115/85 and 100 Singles
