New Ulm CrossFit – WOD

Warm-up

Weightlifting

1 Squat Clean + 2 Jerks

OTM For 8 Minutes

*work up to heaviest set

Metcon

Rx: Metcon (Time)

For Time:

15 Bar Muscle Ups

12 Squat Cleans 115/75

10 Squat Cleans 135/95

8 Squat Cleans 155/105

6 Squat Cleans 185/115

4 Squat Cleans 205/125

2 Squat Cleans 225/145
*Rx+ = 15 Ring Muscle Ups

*16 Minute Time Cap

Scale: Metcon (Time)

For Time:

30 Ring Dips

12 Squat Cleans 45/35

10 Squat Cleans 65/55

8 Squat Cleans 95/65

6 Squat Cleans 115/85

4 Squat Cleans 135/95

2 Squat Cleans 145/105
*16 Minute Time Cap