New Ulm CrossFit – WOD

Weightlifting

Wall Ball (8 x 4 Pauses)

We will pause in the bottom of each wall ball.

Warm-up

4 AMRAP

5 Strict Press (Bar)

6 Squat Jumps

7 Sit-ups

8 KBS – (R)

Metcon

Metcon (Time)

4RFT

8 HSPU

16 Front Rack Lunges 95/65
RX+

4 RFT

8 GSHSPU

16 OH Lunges 95/65