New Ulm CrossFit – WOD

Warm-up

Weightlifting

Thruster (10 x 4)

Metcon

Rx: Metcon (Time)

15-12-9-6-3

Hang Power Clean 115/75

Box Jumps 24/20

Pull-ups

Scale: Metcon (Time)

15-12-9-6-3

Hang Power Clean 95/55

Step-ps 24/20

Pull-ups – assisted