Daily WOD

“Re-test or Copy Cat”

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Easy Row

Walkouts

Medium Row

Spidermans

Faster Row

Active Samson

Metcon

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

Crossfit Games Open 18.1 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Sit-ups

10 Dumbbell Hang C&J 20/10 lb

14/12-Cal Row

Rx: Metcon (AMRAP – Reps)

AMRAP 20:

3 Kettlebell Swings (53/35)

3 Hand-Release Pushups

3 Calorie Row

Add (3) Repetitions Each Round

Scale: Metcon (AMRAP – Reps)

AMRAP 20:

3 Kettlebell Swings (44/26)

3 Hand-Release Pushups

3 Calorie Row

Add (3) Repetitions Each Round