New Ulm CrossFit – WOD

Warm-up

Gymnastics

Chin-Up (Max reps of chin-ups in 5 minutes.)

Metcon

Rx: Metcon (Time)

For Time:

100 Double Unders

100 Sit Ups

75 Wall Balls 20/14

75 (A) KBS 53/35

50 Box Jumps 24/20

50 Push Press 45/35

25 Hang Cleans 135/95

25 Burpees Over Bar

400m Run

*30 Minute Time Cap

* Every 100m Equals 1 Rep

Metcon

Scale: Metcon (AMRAP – Rounds and Reps)

AMRAP 30 w/ Partner:

200 Single Unders

100 Sit Ups

75 Wall Balls 14/10

75 (A) KBS 44/26

50 Step Ups 24/20

50 Push Press 45/35

25 Hang Cleans 95/65

25 Burpees

400m Run

*Break up however you like