New Ulm CrossFit – WOD

Warm-up

Gymnastics

Pull-ups Eccentric (8 x 4)

Metcon

Rx: Metcon (AMRAP – Rounds and Reps)

15 AMRAP

5 Bar Muscle-ups

20 Alt. Pistols

75 Dubs

Scale: Metcon (AMRAP – Rounds and Reps)

15 AMRAP

10 Pull-ups

20 Alt. Pistols to target

150 Singles

Gymnastics

5 Min Plank