New Ulm CrossFit – WOD
Warm-up
4:00
5 Scap Push-ups
5 Push-ups
5 BB GM
5 Back Squats
5 Hang Sqt Clean
Mobility
Fr R on Wall
Squat Hold
Weightlifting
Lifting OT :90 Building across all sets with a score of Heavy 3, Heavy 2 and Heavy 1
Hang Squat Clean (3 x 3 Building)
Hang Squat Clean (3 x 2 Building)
Hang Squat Clean (2 x 1 Building)
Metcon
Metcon (Time)
4 Rounds
16 Box Jumps 24/20
8 Squat Cleans (# goes up)
1) 135/85 – 2) 155/95 – 3) 185/105 – 4) 205/125
RX+ 12 Box Jumps 30/24
1) 155/95 – 2) 185/105 – 3) 205/125 – 4) 225/145
Scaled Step-ups
1) 95/55 – 2) 115/65 – 3) 135/75 – 4) 145/85
Home WOD
Metcon (Time)
6 Rounds
16 Squat Jumps
16 V-ups