Daily WOD

“Back At It”

New Ulm CrossFit – WOD

Warm-up

4:00

30 Singles

10 Spidermans

10 Alt Warrior Squats

10 Push-ups

5 reps each BBWU + M. Cln

Weightlifting

2 x 3 Tall Cleans (light)

3 x 1 – 3 Pos Clean (Hi, H, L. H) Start at 60%

Then 6 x 2 @ 85%

Squat Clean (6 x 2 @ 85%)

Power Clean (6 x 2 @ 85%)

Metcon

Metcon (Distance)

20:00 Row

Starting at 0:00 and every 5:00 do 50 DU
Scaled 100 Singles

Rx+ 100 DU

Cool Down

If time – Couch and Pigeon