New Ulm CrossFit – WOD

Warm-up

1:00 Row

10 Spidermans w/ pause

10 Lateral Lunges

3 reps each BBWU

Accessory Work

Dips

With a 10:00 min clock

21-15-9

1 Minute rest between sets

Metcon

Metcon (Time)

21 Cal Row

21 Power Cleans

15 Cal Row

15 Front Squats

9 Cal Row

9 Push Press

6 Cal Row

6 Clusters

*Barbell at 155/105
Scale 115/65

Rx+ follows: 24, 18, 12, 9