New Ulm CrossFit – WOD

Warm-up

Gymnastics

Pull-ups Eccentric (5 x 4)

Ring Rows (5 x 4)

Metcon

Rx: Metcon (Time)

3 RFT

100 Dubs

20 OH Plate Sit-ups 35/20

15 GSHSPU

Scale: Metcon (Time)

3 RFT

150 Singles

15 Weighted Sit-ups 25/10

10 HSPU