New Ulm CrossFit – WOD

Warm-up

Line Drill:

Sampson Step

Sweep The Grass

Butt Kickers

3 Rounds:

:30 Squat Hold

10 Push Press

30 DUBS/Singles

10 (A)KBS

:30 Superman Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP 35:

100 Cal Row

80 Wall Balls 20/14

60 DB Snatch 50/35

40 Box Jump Overs 24/20

20 Burpees Over Partner
Scaled: Wall Balls 14/10, DBS 35/20, BJO 20/16