New Ulm CrossFit – WOD

Warm-up

4:00

20 Singles

10 Scap Shrugs

3 Burpees

6 Sit-ups

Mobility

Lat & Pec Smash

Accessory Work

6 EMOM

5 Eccentric Pull-ups (weighted)

6 EMOM

:30 Dub Practice

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Sets of AMRAP 5

12 Burpees

9 TTB
2:00 Rest Between Rounds

Scaled 14 KAH