New Ulm CrossFit – WOD

Warm-up

4:00

8 Goblet Squats

8 Push-ups

10 Banded GM

10 Sit-ups

Accessory Work

20 Alt EMOM

E: 4 Pause Wall Squats (:03)

O: Plank (:30) Elbows or Hands

Metcon

Row Sprints 1:40/:20 x 9 (9 Rounds for distance)

Row Sprints

9 Rounds of 1:40 on and :20 off

2:00 Rest after round 5
Row for max meters on each interval.