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