New Ulm CrossFit – WOD

Warm-up

5:00

5 V-ups

5 Push-ups

10 Lat Lunges

20 Singles

Then BBWU

Mobility

Front Rack on Wall

Thoracic Roll (Bear and OH)

Accessory Work

OT :90 x 6 sets

30 Dubs or :20 of practice +

1 H. P. Cln + 1 H. Sqt. Cln + 1 Fr. Sqt

Build as desired

Metcon

Metcon (AMRAP – Rounds and Reps)

18 AMRAP

4 Hang Power Cleans

5 Thrusters

6 Front Squats

21 Burpees Over Bar
Barbell 95/65 or scaled 75/45