New Ulm CrossFit – WOD

Warm-up

Double-Unders (8 EMOM)

Metcon

Rx: Metcon (Time)

Teams of 2

50 Burpees

100 Pull-ups

200 Push-ups

300 Sit-ups

400 Air Squats

500 Singles
1 Person works at a time

Singles can be done as 250 Dubs

Scale: Metcon (Time)

Teams of 2

30 Burpees

70 Pull-ups

130 Push-ups

200 Sit-ups

270 Air Squats

350 Singles
1 person works at a time

If able, you can do dubs and cut reps in half