New Ulm CrossFit – WOD

Warm-up

Weightlifting

Squat Clean + Front Squat + Jerk (1 Squat Clean + 3 Front Squats + 1 Jerk)

Every 1:30, working up to heaviest set
7 total sets

Metcon

Rx: Metcon (Time)

For Time:

30-25-20-15-10-5

Lunges

Box Jumps 30/24

Metcon

Scale: Metcon (Time)

For Time:

25-20-15-10-5

Lunges

Step Ups 24/20