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