New Ulm CrossFit – WOD

Warm-up

3 Rounds

1:00 Row

6 KBS

4 Goblet thrusters

8 Scap Shrugs

Mobility

Athletes choice

Metcon

Metcon (Distance)

2 Rounds OT 10:00

14 Single arm KBS

12 Wall Balls

10 Pull-ups

8 Wall Balls

6 Goblet squats

4 Rope Climbs

Max meter row until 9:00, 19, 29

Rest 1:00 and start again.

RX+ is 3 Rounds