New Ulm CrossFit – WOD

Warm-up

3 Rounds

250m Row

3 Dive Bombers

5 Situps

7 Wall Squats

Mobility

Fig 4 on wall

Scorpion

Metcon

Metcon (Time)

4k Row For Time

Starting at 0:00 and

every 4:00, complete:

5 Burpees ,10 Situps,

15 Air Squats