New Ulm CrossFit – WOD
Warm-up
10 Med ball thrusters
20 Dubs/singles
10 Active Spiderman’s
10 Scap shrugs
Bb warm up
Metcon
Metcon (2 Rounds for reps)
Teams of 3 **5 min cap**
7-5-3-2-1
Front squat + front rack hold
Athlete 1) 135/115
Athlete 2) 115/ 105
Athlete 3) 105/ 95
All 3 athletes will complete each set before moving to next. Athletes not completing the reps will be holding their bar in front rack position. If anyone has to put their bar down then all must wait until all are racked to continue.
Scaled will use KB in front rack position if they cannot do the RX weights.
** 3 minute break to clean up weights and bars. **
THEN
17 AMRAP Relay Style
100m Run
10 Wall Balls 20/14
10 C2B
Scaled is pull ups, ring rows or jumping c2b.