New Ulm CrossFit – WOD

Warm-up

3 Rounds

300m Row (moderate)

10 Single Arm Kettlebell Thruster R/L

:30 Handstand Hold

Metcon

Metcon (5 Rounds for time)

4 sets (1 set every 5 minutes)

25/20 Calorie Row

25 Wall Balls 20/14

50’ Handstand Walk

-then-

-straight into-

4 Sets:

25/20 Calorie Row

-Rest 1:1 between sets-

*Sub 250m Run if you’d rather run*
Score each of the first four rounds and then round 5 will be total time for all the rowing