New Ulm CrossFit – WOD

Warm-up

Gymnastics

Pull-ups Eccentric (5 x 4)

Weightlifting

Bent Over Row (5 x 3 Pause)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

10 Turkish Get-ups

20 Alternating KBS – R

20 Shoulder Touches

10 Floor Press 135/95