New Ulm CrossFit – WOD
Warm-up
2 Rounds
10 Alt Spiderman
10 Lateral Lunges
20 High Knees
20 Butt Kickers
10 Good Mornings (bar)
10 Back Squats (bar)
Goals
10 to 15 Minutes to work on goals
Metcon
Metcon (Time)
21-15-9
Deadlifts
Power Cleans
Front Squats
135/95 For all moves
Scaled is 95/65
Rx+ is 155/105