New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Scap Shrugs

5 Kips

4 Spider-Man

5 Push ups

6 Slow Wall Squats

BBWU

Accessory Work

Pull up & Thruster Tech.

Weightlifting

Thruster (3 attempts at HVY 3)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups