New Ulm CrossFit – WOD

Warm-up

Metcon

Rx: Metcon (Time)

3 RFT

9 Power Cleans 135/95

15 Lat Bar Burpees

Scale: Metcon (Time)

3RFT

9 Power Cleans 95/65

12 Lat Bar Burpees

Core

Weida Core (Time)

25 Sit-ups

25 4 Count Flutters

25 Sit-ups

25 Leg Raises

25 Sit-ups

25 Hello Dolly’s

25 Sit-ups

25 Crunches

25 Sit-ups

25 Russian Twists

25 Sit-ups

25 4 Count Flutters