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