New Ulm CrossFit – WOD
Warm-up
4 minutes
8 Air squats
8 Lateral lunges
8 Push ups
8 Jumping Jacks
Mobility
Couch 1:00 each
Wrists :30each
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)
No break
*ON SINGLES 71-75-79-83-87
Metcon (Time)
21-15-9
HSPU
Pistol squats
Sc. DB push press, Dble air squats
