New Ulm CrossFit – WOD

Warm-up

Weightlifting

Back Squat (5×6 increasing (starting at 60% 1RM))

Metcon

Rx: Metcon (Time)

For Time:

21-15-9-15-21

Front Rack Lunges 95/65

Burpees

Metcon

Scale: Metcon (Time)

For Time:

18-12-6-12-18

Front Rack Lunges 75/45

Burpees