Daily WOD

“Heave-Ho”

New Ulm CrossFit – WOD

WOD Warm-Up

1 Round

5 Calorie Bike

4 Thrusters

3 Snatches

2 Clean and Jerks

1 Rope Climb

Performed with opening weight. Athletes will complete 5 calories each before moving on to 4 thrusters each and so on…

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 25:

150/120 Calorie Schwinn Bike

75 Thrusters (95/65)

10 Rope Climbs

150/120 Calorie Schwinn Bike

75 Power Snatches (115/80)

10 Rope Climbs

150/120 Calorie Schwinn Bike

75 Clean and Jerks (135/95)

10 Rope Climbs

Sub 120/90 Cal Row for bike