New Ulm CrossFit – WOD

Warm-up

2 Rounds

10 Open Books Each Side

10 GM + 5 Back Squats

10 Push-ups

10 Elbows + 5 Strict Press

10 SLD + 5 Front Squats

Mobility

Front Rack on Wall 1:00 ea side

Low Lunge (Push Knee Out) 1:00 ea side

Weightlifting

Squat Clean and Jerk (3 Position + 2 Split Jerks x 6 Sets OT 90)

Hi Hang, Then Hang, Then Full Squat Clean followed by two split jerks

Metcon

Metcon (Time)

4 Rounds

12 Burpee Over Bar

2 Clean & Jerks

Rnd 1) 95/85 – Rnd 2) 135/10 – Rnd 3) 165/125 – Rnd 4) 185/135

Home WOD

Metcon (Time)

4 Rounds

16 Burpees

24 Sit-ups