New Ulm CrossFit – WOD

Warm-up

Weightlifting

Overhead Squat (3 x 8 Starting @ 55%)

Record heaviest completed set.

Metcon

Rx: Metcon (AMRAP – Rounds and Reps)

10 AMRAP

6 Thrusters 135/95

12 Burpee Box Jumps 24/20

Scale: Metcon (AMRAP – Rounds and Reps)

10 AMRAP

5 Thrusters 95/65

10 Burpee Box Jumps 20/16