New Ulm CrossFit – WOD

Warm-up

3 Rounds

1:00 Row

5 Barbell Front Squats

5 Strict Press

1-3 Strict Pull-ups

Weightlifting

OTM 4 x 4 (:02) Hold with each rep

Front Squat (OT :90 6 x 2 @ 91%)

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups