New Ulm CrossFit – WOD

Warm-up

Accessory Work

10 Minutes of Upside-down practice

Metcon

Rx: Metcon (3 Rounds for reps)

3 Rounds:

AMRAP 4:00

2 Squat Cleans 185/125lbs

2 HSPU 3″ Deficit

4 Squat Cleans

4 HSPU

6,6,8,8,etc.

Rest 2:00

Start over each AMRAP

Scale: Metcon (3 Rounds for reps)

3 Rounds:

AMRAP 4:00

2 Squat Cleans 135/85lbs

2 S2OH

4 Squat Cleans

4 S2OH

6,6,8,8,etc.

Rest 2:00

Start over each AMRAP