Daily WOD

CFG Open 19.1

New Ulm CrossFit – WOD

Warm-up

20 Cal Row

10 Spiderman

5 DiveBombers

10 Cal Row

10 Sqt Jumps

5 Burpees

Mobility

MB Thor Opener

MB Sqt Hold

Accessory Work

10 EMOM

6 Pause Wall Balls

*Pause is on Coach*

Metcon

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target