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