New Ulm CrossFit – WOD

Warm-up

Core

8 EMOM

Wall climbs

Rx is 4 reps

Scaled is 2 reps

Metcon

Rx: Metcon (Weight)

20 EMOM

Even: 4 Deadlifts + 2 Thrusters

Odd: 8 Burpee Over Bar
Burpees can be lateral

Scale: Metcon (Weight)

20 EMOM

Even: 4 Deadlifts + 2 Thrusters

Odd: 6 Burpees