New Ulm CrossFit – WOD

Warm-up

Metcon

Rx: Metcon (AMRAP – Reps)

30 AMRAP Deck of Cards

♢ Wall Balls 20/14

♡ Burpees to plate

♤ Medball Sit-ups 20/14

♧ Ring Dips

Scale: Metcon (AMRAP – Reps)

30 AMRAP Deck of Cards

♢ Air Squats

♡ Burpees to plate

♤ Sit-ups

♧ Dips