New Ulm CrossFit – WOD
Warm-up
Accessory Work
Strict HSPU
10+ use a def of 45+25
Less use GS
Regularly modify use pike
8 EMOM x 5 Reps
Metcon
Rx: Metcon (AMRAP – Rounds and Reps)
25 AMRAP
50 Air Squats
25 Burpees
15 Pull-ups
Scale: Metcon (AMRAP – Rounds and Reps)
20 AMRAP
40 Air Squats (To target if needed)
20 Burpees
10 Pull-ups (Bands as needed)