New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Scap Shrugs

20 High Knees

20 Butt Kickers

10 Step Sweep

Gymnastics

Pull-ups (6 x 5)

Metcon

Rx: Metcon (AMRAP – Rounds and Reps)

20 AMRAP

Maybe (400m Run)

10 Pull-ups

15 Thrusters 95/65

Scale: Metcon (AMRAP – Rounds and Reps)

20 AMRAP

Maybe (200m Run)

6 Pull-ups

12 Thrusters 85/55