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