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.