New Ulm CrossFit – WOD

Warm-up

2 Rounds

100m Run

10 Scap Shrugs

5 Kips

5 H M Clns

5 Front Sqt

Mobility

Goblet Squat Hold

Accessory Work

10 Alt EMOM

E: 20 Barbell GM

O: 14 Reverse BB Lunges

Metcon

Metcon (AMRAP – Reps)

14 AMRAP

800m Run

50 Pull-ups

40 Wall Balls 20/14

30 H. Clns 115/85

20 Fr. Sqts 115/85
Scaled is Assisted pull-ups, 14/10, 85/65

RX+ is CTB and 135/95