New Ulm CrossFit – WOD
Warm-up
Line Drills
SLK
K2C
Kn. Drags
Squat Jumps
Samson
Lat lunge
High Knees
Butt Kickers
Weightlifting
All Building and OTM
3 x 3 Tall Cleans (25 to 35%)
1 Min transition
5 x 1 Complex ( Pull+Hi Hang+Low Hang) (40% to 50%)
1 Min transition
5 x 2 Cleans (Drop each rep) (50% to 60%)
No break
*ON SINGLES START AT 65% and do not exceed 75%
Clean
Clean
Clean
Clean
Clean
Metcon
CrossFit Games Open 12.1 (AMRAP – Reps)
7-Minute AMRAP of:
Burpees to a 6″ target
Cool Down
5-10 min Row
Conversational Pace