New Ulm CrossFit – WOD
Warm-up
Gymnastics
Weighted Pull-ups (1 x 1)
Pull-ups (1 x ME)
Metcon
Rx: Metcon (Time)
3RFT
12 S2OH
9 Front Squat
6 Hang Cleans
3 Deadlifts
? Burpees
* Barbell @ 135/95
* If you can hang onto the bar do only 10 Burpees after the round. If you can’t do 20.
Scale: Metcon (Time)
3RFT
12 S2OH
9 Front Squat
6 Hang Cleans
3 Deadlifts
? Burpees
* Barbell @ 95/65
* If you can hang onto the bar do only 5 Burpees after the round. If you can’t do 10.