New Ulm CrossFit – WOD

Warm-up

Weightlifting

Pause Jerks

8 x 3

Metcon

Rx: Metcon (AMRAP – Rounds and Reps)

20 AMRAP

12 KBS – A 53/35

24 Dubs

12 Push-ups

24 Sit-ups

Scale: Metcon (AMRAP – Rounds and Reps)

20 AMRAP

12 KBS – A 44/26

48 Singles

12 Push-ups

24 Sit-ups