New Ulm CrossFit – WOD
Warm-up
Metcon
1-Mile Run (Time)
Max Effort 1-Mile Run
Metcon
Rx: Metcon (AMRAP – Reps)
20 EMOM
Even: 3 Muscle Ups
Odd: 100m Run
Scale: Metcon (AMRAP – Reps)
20 EMOM
Even: 6 Pull-ups + 6 Dips
Odd: 100m Run
Max Effort 1-Mile Run
20 EMOM
Even: 3 Muscle Ups
Odd: 100m Run
20 EMOM
Even: 6 Pull-ups + 6 Dips
Odd: 100m Run