New Ulm CrossFit – WOD

Warm-up

3 Rounds

30 Singles

10 Wall Squats

5 Burpees

10 BB GM

Mobility

Fig 4 on Wall

Wrists

Weightlifting

OT :90 Not TNG

Squat Clean (3 x 2 @ 80%)

Squat Clean (5 x 3 @80%)

Power Clean (3 x 2 @80%)

Power Clean (5 x 3 @80%)

Clean Pull (7 x 1 @105% with :02 pause at knee )

Metcon

Metcon (AMRAP – Reps)

10:00 EMOM OT 2:00

1) 8 Thrusters + 8 Burpee over bar

2) 9 Thrusters + 9 BOB

3) 10 Thrusters + 10 BOB

4) 11 Thrusters + 11 BOB

5) 12 Thrusters + 12 BOB
RX: 95/65, SC: 65/35 + step over bar, RX+ 115/85 & burpees then thrusters