Daily WOD

Clean It Up

New Ulm CrossFit – WOD

Warm-up

3:00

10 Scap Shrugs

10 Kip Swings

10 Reverse Lunges

10 Front Squats (Bar)

Mobility

Single Arm Front Rack on Wall

Squat Hold on Rig

Weightlifting

Squat Clean (1 RM)

12:00

Power Clean (1 RM)

12:00

Front Squat (3 x 6 @ 70%)

First set starts at 15:00 on running clock

Metcon

Metcon (Time)

3 Rounds

21 Box Jumps 24/20

18 Lunges

15 Front Squats 95/65
Scaled is Step-ups and 85/55

Rx+ is Plyo Lunges and 115/75