Daily WOD

8/7/2017

New Ulm CrossFit – WOD

Warm-up

Metcon

Rx: Metcon (AMRAP – Reps)

AMRAP 9:

15 Squat Cleans 95/55

12 Squat Cleans 135/85

9 Squat Cleans 185/125

6 Squat Cleans 205/145

3 Squat Cleans 245/175

AMRAP Squat Cleans 265/195
Rest 5 minutes, then WOD 2

Metcon

Scale: Metcon (AMRAP – Reps)

AMRAP 9:

15 Cleans 75/35

12 Cleans 95/55

9 Cleans 115/75

6 Cleans 135/95

3 Cleans 145/105

AMRAP Cleans 155/115
Rest 5 minutes, then WOD 2

Metcon

Rx: Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

20 Double Unders

10 Burpees

Metcon

Scale: Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

30 Single Unders

10 Burpees