New Ulm CrossFit – WOD

Warm-up

Accessory Work

Conga Line Bike/Row

…. I’ll show you.

2 people in line = 6 minutes

3 people in line = 9 minutes

4 people in line = 12 minutes

Metcon

Rx: Metcon (Time)

5 Rounds For Time:

15 Push Ups

10 Deadlifts 225/165

5 Muscle Ups (Bar)

*15 Minute Time Cap

*Rx+ = Ring Muscle Ups

Metcon

Scale: Metcon (Time)

4 Rounds For Time:

15 Knee Push Ups

10 Deadlifts 185/125

5 Banded Strict Pull Ups

*12 Minute Time Cap

*Rx+ = Strict Pull Ups