New Ulm CrossFit – WOD
Warm-up
3 Rounds
100m Row
10 Scap Shrugs
10 Sit-ups
10 Alt Samson
Metcon
Metcon (AMRAP – Reps)
0:00 – 9:00
E: 5 Wall Climbs
O: 12 Pull-ups
10:00-19:00
E: 15/12 Cal Row
O: 15 Push-ups
20:00-29:00
E: 10 Burpees
O: 15 Air Squats
Scale as appropriate or add reps for score.
Cool Down
3-5 Min Cool Down Row