New Ulm CrossFit – WOD

Warm-up

3 Rounds

150m Row

3 Burpees

6 Squat Jumps

Mobility

Couch

Banded Ham

Metcon

Metcon (Time)

4k Row

*Every 3:00 stop and do 8 Burpees*
Time Cap of 25:00

Scaled is 6 Burpees

Rx+ is 8 Burpees over Rower