New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Scap Shrugs

10 Kip to Swing

10 Front Squat

5 Strict Press

Mobility

Front Rack On Wall

Child’s Pose

Squat Hold

Weightlifting

Clean and Jerk (From Hang – 6 x 1 Building)

Metcon

Metcon (AMRAP – Reps)

2-4-6-8-10-8-6-4-2

Pull-Ups

V-Ups

Ring Dips

Wall Climbs

KBS – A 53/35

KB Windmills

1:00 L or Chair Hang on each dash
Score by total reps completed and note time in comments if you finish.