New Ulm CrossFit – WOD
Warm-up
Goals
12 min to work on 1 or 2 goals
Metcon
Rx: Metcon (Time)
10 Wall Climbs
20 Single Arm Snatch 53/35
30 Russian Twists 53/35
40 Ring Dips
50 Dubs
50 Dubs
40 Ring Dips
30 Russian Twists 53/35
20 Single Arm Snatch 53/35
10 Wall Climbs
Scale: Metcon (Time)
10 Wall Step-ups
20 Single Arm Snatch 44/26
30 Russian Twists 44/26
40 Box Dips – Extended legs
100 Singles
100 Singles
40 Box Dips – Extended legs
30 Russian Twists 44/26
20 Single Arm Snatch 44/26
10 Wall Step-ups