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