New Ulm CrossFit – WOD

Warm-up

3 Rounds

20 Singles, 6 Cal Row

10 V-Ups

Empty Barbell –

5 H.M. Cln – 5 Strict Press

Mobility

Laying Wall Sqt Fig 4 1:30 ea

Wall Stretch – Hands on Wall 1:00

Weightlifting

Coach Led Barbell Warm-Up

3:00 to Build to Starting Weight

Clean and Jerk (OT 1:30 x 6 Sets)

2 Clean & Jerks – Building

Metcon

Metcon (AMRAP – Rounds and Reps)

20 AMRAP

50 Dubs (S-100Singles)

40 Cal Row

30 Sit-ups

20 HSPU (S-DBPP)

10 Hang Squat Cleans 185/145

5 Jerks 185/145 (S-135/95)