New Ulm CrossFit – WOD

Warm-up

Accessory Work

Metcon (No Measure)

Every 2 Minutes for 12 Minutes:

5 Knees-2-elbow

4 Kipping T2B

3 Strict T2B

+

:30 Superman
*you may come off the bar for the K2E/T2B reps

Metcon

Rx: Metcon (AMRAP – Reps)

AMRAP 6:

30 Power Cleans 135/95

*Remaining time doing sit-ups for reps

-2 Minute Rest-

AMRAP 3:

15 Power Cleans 185/125

*Remaining time doing sit-ups for reps

Metcon

Scale: Metcon (AMRAP – Reps)

AMRAP 6:

30 Power Cleans 95/65

*Remaining time doing sit-ups for reps

-2 Minute Rest-

AMRAP 3:

15 Power Cleans 115/85

*Remaining time doing sit-ups for reps