Daily WOD

110118

New Ulm CrossFit – WOD

Weightlifting

Metcon (No Measure)

5 Sets of the Complex:

1 Squat Clean

3 Front Squats

1 Split Jerk

Sets 1+2+3 – 70% of 1RM Clean and Jerk

Sets 4+5 – 75% of 1RM Clean and Jerk

Metcon

Metcon (AMRAP – Reps)

In Teams of 3, 3 Rounds:

4:00 – Row for Calories

3:00 – Bike for Calories

2:00 – Lateral Burpees over Erg

Rounds flow consecutively into each other, for a total of 27:00.