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