New Ulm CrossFit – WOD

Warm-up

Weightlifting

Overhead Squat (7 x 4 start @ 65% up each set)

Metcon

Rx: Metcon (Time)

2 RFT

20 KBS -A 53/35

30 Pull-ups

40 Wall Balls 20/14

50 Floor Press 65/35

Scale: Metcon (Time)

2 RFT

20 KBS -A 44/26

30 Pull-ups (Mod)

40 Wall Balls 14/10

50 Floor Press 45/15