Daily WOD

“Come Clean”

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Easy Row

Bodyweight Good Mornings

:20 Seconds

Medium Row

Active Spidermans

:15 Seconds

Fast Row

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Wrists :30 each

Ankle peddle :30

WOD Warm-Up

1 Round

Performed with 1st weight

4 Box Jump Overs

4 Calorie Row

4 Power Cleans

Metcon

Rx: Metcon (4 Rounds for reps)

AMRAP 3:

24 Box Jump Overs (24/20)

10 Burpees

Max Power Cleans (115/80)

rest 3 minutes

AMRAP 3:

21 Box Jump Overs (24/20)

9 Burpees

Max Power Cleans (135/95)

rest 3 minutes

AMRAP 3:

18 Box Jump Overs (24/20)

8 Burpees

Max Power Cleans (155/105)

rest 3 minutes

AMRAP 3:

15 Box Jump Overs (24/20)

7 Burpees

Max Power Cleans (185/135)

Scale: Metcon (4 Rounds for reps)

AMRAP 3:

24 Box Step Overs (24/20)

8 Burpees

Max Power Cleans (85/55)

rest 3 minutes

AMRAP 3:

21 Box Step Overs (24/20)

7 Burpees

Max Power Cleans (95/65)

rest 3 minutes

AMRAP 3:

18 Box Step Overs (24/20)

6 Burpees

Max Power Cleans (115/85)

rest 3 minutes

AMRAP 3:

15 Box Step Overs (24/20)

5 Burpees

Max Power Cleans (135/95)