New Ulm CrossFit – WOD

Warm-up

4:00

8 MB Thrusters

6 Alt Spiderman

6 Lat Step-ups (per side)

:15 HS Hold

Mobility

Internal and External Lotus

Scorpion

Squat Hold

Metcon

Metcon (Time)

Deck of Cards

♥️ = Wall Balls 20/14

♦️ = 2 Wall Climbs

♠️ = DB Snatch 50/35

♣️ = Box Jumps 24/20
For step-up wall climbs do 6

RX+ is 30/20, 70/50 and 30/24