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