New Ulm CrossFit – WOD

Warm-up

Weightlifting

Floor Press (5×4 increasing in weight)

Metcon

Rx: Metcon (Time)

5 Rounds:

20 (A)KBS 53/35

15 Dball Over Shoulder 20/14

10 Pull Ups

Metcon

Scale: Metcon (Time)

5 Rounds:

16 (A)KBS 44/26

12 Dball Over Shoulder 14/12

8 Pull Ups