New Ulm CrossFit – WOD
Warm-up
Weightlifting
Front Squat (5×4 @ 70%)
Metcon
Metcon (Time)
For Time:
10 Muscle Ups/20 C2Bs
40 (A) KBS 53/35
8 Muscle Ups/16 C2Bs
30 (A) KBS
6 Muscle Ups/12 C2Bs
20 (A) KBS
4 Muscle Ups/8 C2Bs
10 (A) KBS
2 Muscle Ups/4 C2Bs
16 Minute Time Cap
*Ring or Bar Muscle Ups
*Muscle Ups = Rx Plus
*C2B = Rx
*Pulls ups follow same rep scheme as C2B
Every rep that is not completed is +1 second added to time.
Example = didn’t complete 10 KBS and 2 Muscle Ups means score would be 16:12