New Ulm CrossFit – WOD

Warm-up

Accessory Work

400m Run (Time)

Max Effort 400m Run
4 attempts with 2 min rest between each

You must take the 2 min rest

Metcon

RX: Metcon (AMRAP – Rounds and Reps)

9 AMRAP

12 KBS – R 53/35

9 Burpees

12 KBS – R 53/35

9 Box Jumps 24/20

Scale: Metcon (AMRAP – Rounds and Reps)

9 AMRAP

10 KBS – R 44/26

7 Burpees

10 KBS – R 44/26

7 Step-ups 24/20