New Ulm CrossFit – WOD

Warm-up

10 Scap Shrugs

10 Spidermans

10 Squat Jumps

500m light row

10 Push-ups

5 reps each BBWU

Mobility

Hip (Spiderman position)

Lats on Roller

Weightlifting

Thruster (4 x 3)

Metcon

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

CrossFit Games Open 15.5 Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#