New Ulm CrossFit – WOD

Warm-up

4 AMRAP

6 BB Good Morning

6 Spidermans

6 Squat Jumps

6 Pushups

Mobility

Banded Front Rack Stretch

Banded Squat Hold off Rig

Weightlifting

Squat Clean (6 x 2 @ 80%)

OT :90, Not TnG

Squat Clean (2 x 3 @ 80%)

OT :90, Not TnG

Power Clean (6 x 2 @ 80%)

OT :90, Not TnG

Power Clean (2 x 3 @ 80%)

OT :90, Not TnG

Clean Pull (5 x 3 @ 80% (:05) Tempo)

Metcon

Metcon (AMRAP – Reps)

AMRAP 12

10 Front Squat 155/105

10 Lateral Burpee Over Bar

10 Ring Dips

Sc: 115/85, Step overs, Box dips