New Ulm CrossFit – WOD

Warm-up

Gymnastics

Strict Pull ups (Every :20sec, add 1 rep)

:20 = 1 pull up

:40 = 2 pull ups

:60 = 3 pull ups

1:20 = 4 pull ups

ETC…

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

10 Wall Balls 20/14

30 Double Unders

*Rx+ = 30/20