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