New Ulm CrossFit – WOD
Warm-up
Accessory Work
Metcon (No Measure)
Every 2 Mins for 12 Mins:
Single Arm OH KB Walk
:30 second HS Hold
* 40ft HS Walk instead of HS Hold for those that can
Metcon
Rx: Metcon (Time)
For Time:
15 C&J 155/105
30 Burpees Over Bar
-2 Minute Rest-
30 Burpees Over Bar
15 C&J 155/105
Metcon
Scale: Metcon (Time)
For Time:
12 C&J 95/75
24 Burpees Over Bar
-2 Minute Rest-
24 Burpees Over Bar
12 C&J 95/75