New Ulm CrossFit – WOD

Warm-up

10 GM + 5 Back Squats

10 Lat Lunges

5 Strict Press + 5 Elbows

10 Jumping Jacks

5 SLD + 5 Fr. Squats

10 Sit-ups

5 Hang Squat Cleans

Mobility

Low Lunge

Squat Hold

Fr. Rack on wall

Weightlifting

OTM x 3 (3) Tall Cleans (Light)

OTM x 3 (2)Hang Squat Clean (Mod)

OTM x 3 (1) Squat Clean (Build)

Hang Clean

Squat Clean

Metcon

Metcon (Time)

3 Rounds

30 Box Jumps 24/20

20 Squat Cleans 95/65

10 Lateral Burpee Over Bar