New Ulm CrossFit – WOD
Warm-up
Mobility
Post WOD Mobility
Metcon
Rx: Metcon (Time)
For Time:
120 Double Unders
12 Muscle Ups (Bar or Ring)
12 (A) KBS 53/35
90 Double Unders
9 Muscle Ups
9 (A) KBS
60 Double Unders
6 Muscle Ups
6 (A) KBS
30 Double Unders
3 Muscle Ups
3 (A) KBS
*15 minute time cap
Metcon
Scale: Metcon (Time)
For Time:
200 Single Unders
20 Dips (Ring or Box)
20 (A) KBS 44/26
150 Single Unders
15 Dips
15 (A) KBS
100 Single Unders
10 Dips
10 (A) KBS
50 Single Unders
5 Dips
5 (A) KBS
*15 minute time cap