Daily WOD

Sure Fire

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Good Mornings

5 Back Squats

5 Stiff Leg Deads

5 Front Squats

Mobility

Low Lunge

Ankles

Weightlifting

OT :90, Not TnG

Squat Clean (8 x 3 @ 80%)

Power Clean (8 x 3 @ 80%)

Clean Pull (3 x 2 @ 100% (:02 at the knee))

Metcon

Metcon (Time)

5 Rounds

6 Front Squats 135/95

14 KBS – A 53/35

20 Pistols

12:00 Cap
Scaled is 95/65 and Air Squats