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