New Ulm CrossFit – WOD

Warm-up

Weightlifting

Bench Press (5-5-3-3-1-1-1)

*Every :90 seconds

*Work up to heaviest single

Metcon

Rx: Metcon (AMRAP – Reps)

AMRAP 14:

2-4-6-8-10…

(R) KBS 53/35

HR Push-ups

*25 Double Unders after each round

Metcon

Scale: Metcon (AMRAP – Reps)

AMRAP 12

2-4-6-8-10…

(R) KBS 44/26

Knee Push-ups

*50 singles after each round