New Ulm CrossFit – WOD

Warm-up

10 Alt. Spidermans

10 Fr. Squats

10 Good Mornings

10 Banded Walks (ea dir)

Weightlifting

All Building and OTM

3 x 3 Tall Cleans (25 to 35%)

1 Min transition

5 x 1 Complex (3 Pause Clean – Knee, Hip, Rec) (50% to 60%)

1 Min transition

5 x (1 Hang + 1 Full) (60% to 75%)

No break

*ON SINGLES 75-79-83-87-91

Clean (75%)

Clean (79%)

Clean (83%)

Clean (87%)

Clean (91%)

Metcon

Metcon (Time)

3 Rounds

9 Hang Power Cleans 135/95

9 Jerks 155/105
Rx+ 155/105

Scale 115/85