New Ulm CrossFit – WOD

Warm-up

Gymnastics

Pull-ups Eccentric (8 x 3)

Once complete do 3 strict sets of pull-ups. 15, 12, 10

Metcon

Rx: Metcon (Time)

1 to 10 to 1

Def. HSPU 55/35

Burpees

Scale: Metcon (Time)

1 to 10 to 10

HSPU

Burpees