New Ulm CrossFit – WOD
Warm-up
Partner 2K Rowling
Partner Rowling
2000 meters for time split between two partners. 10 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 2000 meters. There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval.
:30 Seconds
Active Spidermans
Active Samson
Dive Bombers
Air Squats
Movement Prep
1 Round
:15 Seconds Movement 1
:15 Second Transition
:15 Seconds Movement 2
Metcon
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2