New Ulm CrossFit – WOD

Warm-up

:30 each

Singles

R.B. Makers

Tall Singles

Push-ups

Dubs/Quick Singles

PVC PTTT

Mobility

Bear – OH :30 each

Lats 1:00 each

Accessory Work

Seated Static OH Hold

DB Strict Press 4 x 8 OT:90

Metcon

Metcon (AMRAP – Reps)

(0-4) 2 Rnds of:

50 Dubs + 10 Push Jerks 95/65

Time Remaining Max Bar MU

(4-8) Rest

(8-12) 2 Rnds of:

50 Dubs + 6 Push Jerks 135/95

Time Remaining Max Bar MU

(12-16) Rest

(16-20) 2 Rnds of:

50 Dubs + 3 Push Jerks 155/105

Time Remaining Max Bar MU
Rx+ is Ring MU and 1) 135/95 2) 155/105 3) 185/135

Scaled is Pull-ups and 1) 65/35 2) 85/55 3) 95/65