New Ulm CrossFit – WOD

Mobility

Bear – OH – Lats 1:00

Warm-up

2:00 Row (:50 Slow :10 Fast)

:30 Seconds

Knuckle Drags

Dive Bombers

Active Samson

Active Spidermans

Cossack Squats

Slow Air Squats

Weightlifting

Push Press (5 x 3 From Rack Building)

Metcon

Metcon (Time)

For Time (18 Cap)

200m Row

Burpees (30/25/20)

400m Row

Burpees (25/20/15)

600m Row

Burpees (20/15/10)

800m Row

Burpees (15/10/5)
Burpees are (Rx+/Rx/Scale)

Rx+ is jump over rower

Rx is open standard

Scale is step up and down