Daily WOD

“Rascals”

New Ulm CrossFit – WOD

Warm-up

2 Rounds

100m Run

5 GM

5 Back Squats

100m Run

5 Elbows

5 Str. Pr.

100m Run

5 SLD

5 Front Squats

Weightlifting

Jerk from rack (Build to a heavy set of 3)

Metcon

Metcon (AMRAP – Reps)

AMRAP 20

10 Cal Row + 10 WB 20/14

11 Cal Row +11 WB

12+12…..

*add 1 rep each round*