New Ulm CrossFit – WOD

Warm-up

4 Minutes

20 Singles

6 Squat Jumps

8 Lat Raises

8 Hang Cleans

Accessory Work

5 x 5 Wall squats

Metcon

Rx: Metcon (Time)

30 RFT

5 Wall Balls 20/14

3 HSPU GS

1 Squat Clean 205/135

Scale: Metcon (Time)

30 RFT

5 Wall Balls 14/10

3 HSPU Mod

1 Squat Clean 135/95
* Squat clean may be a power clean + front squat