New Ulm CrossFit – WOD

Warm-up

1:00 Light Row

5 GM – 5 Back Squat

:45s Moderate Row

5 Strict Press – 5 Front Squat

:30s Sprint Row

3 H. Muscle Clean – 3 Thrusters

Mobility

1:00 Each

Wall Shoulder Stretch

Warrior Squats

Weightlifting

On the 1:30 x 6 sets

3 Thrusters

Build in weight, bar will come from the ground.

Metcon

Metcon (Time)

On the 5:00 for 25:00

20/15 Cal Row

12 Thrusters 95/65

Score slowest round
Sc: 1:30 Rowing, 75/55 Thruster