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