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