Daily WOD

You or Me?

New Ulm CrossFit – WOD

Warm-up

With Partner:

600m Row (together)

15 Air Squats (each)

400m Row (together)

15 Push Press (each)

200m Row (together)

15 Front Squats (each)

Barbell Warm-up

Metcon

Metcon (Time)

For Time & Weight: (w/ Partner and 30 Minute Running Clock)

1600m Row

30 Clean & Jerks 135/95

1600m Row

30 Snatches 135/95

1600m Row

*With remaining time:

Partner 1 will establish a 1RM Clean and Jerk while Partner 2 will establish a 1RM Snatch – only 1 bar allowed unless co-ed partners. If co-ed partners, only 1 person can lift at a time.

Two Scores:

1 = time it took to finish Metcon

2 = total 1RM weight between you and your partner
Scaled:

C&J/Snatch = 95/65

Metcon (Weight)

1RM Snatch and Clean & Jerk