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)