New Ulm CrossFit – WOD
Warm-up
3 rounds
1:00 light row
6 active spidermans
6 air squats
then: BB warm up
5 of each GM, BSq, Elbow, St press, SLD, Fr. Sq
Mobility
Front rack stretch 1:00
wrist stretches :30 each
Power Clean
Power cleans OT:90 X 6
build to heavy set of 3
Metcon (AMRAP – Reps)
OT 3:00 X 3 rounds 3:00 break between
8 hang power cleans 135/95
14/12 cal row
max single arm DB snatches 50/35
Sc: 95/65, 35/20