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