New Ulm CrossFit – WOD

Warm-up (No Measure)

3 rounds

10 scap shrugs

10 PTTT

8 air squats

1:00 light row

pull up training

RX+ 2-1 strict pull ups 5 x 3

RX strict 5 x 3

SC eccentric 5 x 5

Metcon (Time)

2 Rounds

50 dubs

40 DB S2OH 50/35

30 PUll Ups

20 Row (Cal)

10 DB snatch 50/35
RX+ 100 dubs,70/50,C2B

SC 100 singles, 35/20, jumping PU