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