New Ulm CrossFit – WOD

Warm-up

Weightlifting

1 Hi Hang Squat Clean + 1 Hang Squat Clean (8 sets)

1 Hi Hang Squat Clean

+

1 Hang Squat Clean

*every 1:30

*find heaviest set

Metcon

Rx: Metcon (AMRAP – Reps)

For Reps:

5-4-3-2-1

Thrusters

Snatches

Clean and Jerks

*135/85 for all movements

* 7 minute time cap

* If finished before cap, remaining time spent on Ring/Bar Muscles Ups

Metcon

Scale: Metcon (AMRAP – Reps)

For Reps:

5-4-3-2-1

Thrusters

Snatches

Clean and Jerks

*95/55 for all movements

*7 minute time cap

* If finished before cap, remaining time spend on Ring/Box Dips