New Ulm CrossFit – WOD
Warm-up
Goals
Weightlifting
Back Squat (1RM Test)
Metcon
Metcon (Time)
For Time
Pull-ups 5 – 10 – 15 – 20
Tire Flips 20 – 15 – 10 – 5
Run 200-200-200-200
For Time
Pull-ups 5 – 10 – 15 – 20
Tire Flips 20 – 15 – 10 – 5
Run 200-200-200-200