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