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