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