New Ulm CrossFit – WOD

Warm-up

4 Minutes

10 Scapular Shrugs

8 Sn Gr Push Press

6 Squat Jumps

4 Burpees

Gymnastics

Pull-ups Eccentric (5 x 5)

Weightlifting

Bent Over Row (5 x 5)

Metcon

Rx: Metcon (AMRAP – Rounds and Reps)

14 AMRAP

3 Snatch 135/95

1 Muscle Up

12 Wall Balls 20/14

Scale: Metcon (AMRAP – Rounds and Reps)

14 AMRAP

3 Snatch 95/65

1 Jumping Muscle Up

12 Wall Balls 14/10