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