New Ulm CrossFit – WOD

Warm-up

Gymnastics

Pull-ups Eccentric (6 x 5)

Metcon

Rx: Metcon (AMRAP – Reps)

30 EMOM

E: 1 Muscle-ups

O: 10 Dubs + 10 Situps
Rx+ is 2 Muscle-ups

Scale: Metcon (AMRAP – Reps)

30 EMOM

E: 1 Pull-up/Jumping PU

O: 20 Singles + 10 Situps
Rx+ is C2B