New Ulm CrossFit – WOD

Warm-up

3 Rounds

6 MB Front Squats

4 MB Push Press

6 Scap Shrugs + 3 Strict Pull-Ups

2 Shuttles

Mobility

Athletes Choice

Metcon

Metcon (Time)

8 wall-ball shots

4 shuttle runs

1 rope climb

16 wall-ball shots

8 shuttle runs

2 rope climbs

24 wall-ball shots

12 shuttle runs

3 rope climbs

32 wall-ball shots

16 shuttle runs

4 rope climbs

24 wall-ball shots

12 shuttle runs

3 rope climbs

16 wall-ball shots

8 shuttle runs

2 rope climbs

8 wall-ball shots

4 shuttle runs

1 rope climb
Shuttle run: Wall to wall = 1