New Ulm CrossFit – WOD

Warm-up

500m Row

200m Run

Then

10 Alt Spiderman

10 Air Squats

5 Burpees

Goals

15 Minutes to work on Goals

Metcon

Metcon (Time)

200m Run

50 DU

200m Row

50 DU

200m Run

50 DU

200m Row

50 DU

200m Run

50 DU

200m Row

50 DU
Scale is 100 Singles