New Ulm CrossFit – WOD
Warm-up
500m Row
*Then*
3 Rounds
5 GM
5 Hang Muscle Cleans
6 Step-ups
5 Burpees
Mobility
Banded Fr. R. Stretch 1:00
Squat Hold 1:00
Metcon
Metcon (3 Rounds for reps)
3 x 4:00 on 4:00 off
21/15 Cal Row
18 Power Cleans
12 Burpee Box Jump Overs 24/20
Rx weights – Rnd 1) 135/95, Rnd 2) 115/85, Rnd 3) 95/65
Scaled – 1) 115/85, Rnd 2) 95/65, Rnd 3) 85/55
Cool Down
Recovery Row