New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Alt Spiderman

10 Alt Samson

10 Jumping Jacks

Accessory Work

Row Technique

Metcon

Metcon (Distance)

20 AMRAP Partner WOD

Row for meters

Metcon (AMRAP – Reps)

Partner not rowing does an amrap of situps