New Ulm CrossFit – WOD
Warm-up
2 Rounds:
10 Air Squats
7 Scap Shrugs
10 Push-ups
7 Kipping Swings
Barbell Warm-up
Weightlifting
15 minutes to estabilish a 1RM Power Clean or Squat Clean. Decide which clean you’d like to do before warming up and stick with that one throughout the 15 minutes.
Power Clean
Squat Clean
Metcon
Metcon (AMRAP – Reps)
AMRAP 4:
15 Bar Muscle Ups
*Remaining time AMRAP Hang Power Cleans 145/105
-3 Minute Rest-
AMRAP 4:
30 Hang Power Cleans 145/105
*Remaining time AMRAP Bar Muscle Ups
Score = Total reps including the required reps per round
Scaled:
HPC 105/75
Jumping Muscle Ups/Ring Dips/Box Dips – challenge yourself
Cool Down
Roller/La Crosse Ball:
Back
Lats
Triceps
*1:00 each