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