New Ulm CrossFit – WOD
Warm-up
3 Rounds
6 Samson Squats
8 KBS – R
10 Alt Spiderman
12 Hollow Rocks
Mobility
3 x :30 plate squat
Weightlifting
Back Squat (8 x 2 Smooth down and :03 hold 75%)
Metcon
Metcon (2 Rounds for time)
27-21-15-9
TTB
HRPU
Rest 5:00 and repeat.
11:00 cap per round
Scaled add 10 reps to KAH