New Ulm CrossFit – WOD

Warm-up

Weightlifting

Front Rack Reverse Lunge (6 x 6 (3 each leg per set) AHAP – Scale DB Hang)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

15 Sit-ups

10 Air Squats

5 Floor Press 95/65
Rx+ is Alternating Pistols and 135/95

Scaled is to a target and 65/35