Daily WOD

“Open Test”

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Squat Jumps

10 Scap Shrugs

10 KAH

THEN

2 RNDS

5 each GM, Str. Pr., H. Cln

Metcon

NUCF Open Test (AMRAP – Reps)

AMRAP 20:

50 Wallballs (20/14)

50 Double Unders

40 Box Jumps (24/20)

40 Toes to Bar

30 Chest to Bar Pull-ups

30 Burpees

20 Cleans (145/100)

20 Jerks (145/100)

10 Snatches (145/100)

10 Ring Muscle-ups
Scaled:

14/10, 100 Singles, 40 Step-ups, KAH, Pull-ups,

Bar # is 115/75

10 Ring Dips or 25 Box Dips

Cool Down

1 each

Couch

Pigeon

Pike