Daily WOD

Flex Friday

New Ulm CrossFit – WOD

Warm-up

3 Rounds

20 Dubs or Singles

10 Alt Spiderman

15 KBS – R

*2 parts BBWU (5 reps)

(BBWU – GM, B Sqt, Elbows, SLD, H. M. Cln, Fr. Sqt)

Weightlifting

Clean and Jerk (1RM)

6 Min EMOM following % then 12 Min to find 1RM

55% x 5

60% x 3

65% x 2

70% x 2

75% x 1

80% x 1

Metcon

Metcon (Time)

1000m Row

1min Rest

750m Row

:45 Rest

500m Row

:30 Rest

250m Row