Daily WOD

Backdraft

New Ulm CrossFit – WOD

Warm-up

3 Rounds

30 Singles

8 Air Squats

8 Push-ups

Then – BBWU – 5ea

Mobility

Wrists

Child’s Pose

Weightlifting

Not TnG, OT :90

Squat Clean (4 x 2 @ 80%)

Squat Clean (4 x 3 @ 80%)

Power Clean (4 x 2 @ 80%)

Power Clean (4 x 3 @ 80%)

Clean Pull (5 x 2 @ 95%)

:02 Pause @ Knee

Metcon

Metcon (AMRAP – Rounds and Reps)

8 AMRAP

10 Clean & Jerks 95/65

15 Burpee Box Jump Overs 24/20
Scaled: 65/45, Step Over