New Ulm CrossFit – WOD

Warm-up

:30 each

Singles

Cossack Squats

Tall Singles

R.B. Makers

Dubs or Fast Singles

Squat Jumps

Mobility

PVC Front Rack Stretch 1:00

Couch :30 each

Weightlifting

High-Hang Clean (Denote Sqt or Pwr – 5×3 @ 55 to 60%)

Hang Clean (Denote Squat or Power 5 x 2)

Clean (Denote Sqt or Pwr BUILDING 5 x 1)

Metcon

Metcon (Time)

12 Min Cap

100 Dubs

10 Hang Cleans

100 Dubs

10 Front Squats

100 Dubs

10 Hang Cleans

100 Dubs

10 Front Squats

Barbells Rx 135/95
Rx+ is 185/135

Scaled is 95/65 and 200 Singles