New Ulm CrossFit – WOD

Warm-up

4:00 AMRAP

6 Squat Jumps

10 Jumping Jacks

3 Dive Bombers

6 Rev. Lunges

Video: https://youtu.be/HtcV6lzg2AM

Mobility

Child’s Pose 1:00

Pigeon 1:00

Weightlifting

Squat Clean (6 x 3 (Singles, not TnG))

OT :90, No more than 60%

Metcon

Metcon (AMRAP – Reps)

14 EMOM

E: 8-12 Wall Balls 20/14

O: Walking Lunges (:30)
Total reps of lunges and wall balls is score. Scaled is: 14/10 Medball

Metcon (AMRAP – Reps)

14 EMOM

E: 12 Squat Jumps

O: :30 Walking Lunges
Include Squat Jumps in score