New Ulm CrossFit – WOD

Warm-up

4 Min

10 Scap Shrugs

5 Kips

3 Pull-ups

8 Pushups

10 Air Squats

Accessory Work

Kipping Practice (EMOM 10)

3 Kips + 3 Lat Pull downs

Rx+ will be MU Kipping practice

3 Kips + 3 Pulls + 1 MU (or attempt)

Metcon

GI Jane (Time)

100 Burpee Pull-ups