New Ulm CrossFit – WOD

Warm-up

Gymnastics

Dips (Max effort each minute.)

With a 15 Minute Running Clock:

Min 1: Max Effort Dips

Min 2: Max Effort Sit-ups

Min 3: Rest

*Score is total dips/sit-ups

Sit-ups (Max effort each minute.)

With a 15 Minute Running Clock:

Min 1: Max Effort Dips

Min 2: Max Effort Sit-ups

Min 3: Rest

*Score is total dips/sit-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

16 Back Rack Lunges 75/55

10 Box Jump Overs 24/20

12 Front Rack Lunges

10 Box Jump Overs

8 Over Head Lunges

10 Box Jump Overs

Rx+ = 95/65

Scaled = 55/35, Step-overs 20/20