New Ulm CrossFit – WOD

Warm-up

2 Rounds:

12 Air Squats

12 Scap Shrugs

12 (R)KBS

250m Row (slow on first round, quick on second)

Barbell Warm-up

Metcon

Metcon (AMRAP – Reps)

AMRAP 7:

50/40 Cal Row

*Remaining time is Squat Cleans 205/125

-3 Minute Rest-

AMRAP 7:

50/40 Cal Row

*Remaining time is Pull-ups

-3 Minute Rest-

AMRAP 7:

50/40 Cal Row

*Remaining time is (A)KBS 53/35
Scaled:

Row 40/30

Cleans 135/95

Banded Pull-ups

(A)KBS 44/26

Cool Down

500m Slow Row

1:00 Lat Roll Out

1:00 Hamstring Roll Out