New Ulm CrossFit – WOD

Warm-up

Gymnastics

Handstand Push-ups (5 sets of Max Reps)

Gymnastics

Handstand Push Ups Strict (5 sets of Max Reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 22: (In Teams of 2 or 3)

10 Cal Row

5 Burpees Over Rower

5 Power Cleans 135/95

10 Burpees Over Bar

15 Burpee Box Jump Overs 24/20

*Waterfall Style (Don’t worry, I’ll explain)

Rx+ = Power Clean 165/115

Scaled = 95/65, Step Ups/Overs, Box 20/20