New Ulm CrossFit – WOD

This week’s Open WOD will be Friday!

Warm-up

4 AMRAP

20 Dubs or Singles

8 Plyo Lunges

6 S.L. Deads

4 Push-ups

Gymnastics

Pull-ups Eccentric (7 x 4)

Bent Over Row (7 x 4)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

15 Goblet Squats

12 KBS (A) 53/35

9 Weighted Sit-ups 53/35