New Ulm CrossFit – WOD

Warm-up

4 AMRAP

20 Dubs or Singles

10 OH Squats (pvc)

8 Lateral Lunges

6 Ball over shoulder

Weightlifting

Wall Ball (10 EMOM)

Metcon

Metcon (AMRAP – Reps)

2 Amrap

6 Back Rack Lunges 135/95

6 Burpees

*1 Min Break*

3 Amrap

6 Back Rack Lunges 115/75

6 Burpees

*1 Min Break*

4 Min Amrap

6 Back Rack Lunges 95/55

6 Burpees