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