New Ulm CrossFit – WOD

Warm-up

4 Min Amrap

20 Dubs or Singles

8 Squat Jumps

4 Push-ups

8 Lat Raises

Gymnastics

Pull-up Accessory Drills

3 x 10 Scapular Pulls

3 ME Dead Hangs

Dead Hang (3 x ME)

Metcon

Metcon (AMRAP – Reps)

24 EMOM

Even: HSPU

Odd: 100m Run

* HSPU, you will choose one version and rep scheme and stick to it throughout the WOD.