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