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