New Ulm CrossFit – WOD

Warm-up

Goals

Metcon

Rx: Metcon (Time)

10 Burpees

20 Pull-ups

30 HRPU

40 B.R. Lunge 95/65

50 Dubs

40 B.R. Lunge 95/65

30 HRPU

20 Pull-ups

10 Burpees

Scale: Metcon (Time)

10 Burpees

20 Ring Rows

30 HRPU (on knees)

40 Lunges

150 Singles

40 Lunges

30 HRPU (on knees)

20 Ring Rows

10 Burpees