New Ulm CrossFit – WOD
Warm-up
4:00
10 PVC PTTT
10 PVC OHS
5 Burpees
10 Alt Samson
*Then*
5 reps each BBWU
Mobility
Fr. R. Stretch 1:00
Hip Circles 1:00 each
Weightlifting
First 5:00 on coach for technique
(Tall Cleans)
Then 15:00 to find 1RM
Squat Clean (1RM)
Power Clean (1RM)
Metcon
Metcon (AMRAP – Reps)
10 EMOM
Hang Squat Cleans 135/95
*Reps are athletes choice, but also the score*
Scaled will be 95/65
RX+ will be 155/105
Cool Down
Barbell Smash on legs
1:00 each side