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