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