New Ulm CrossFit – WOD

Warm-up

Weightlifting

1 Squat Snatch + 2 OHS

Metcon

Rx: Metcon (Time)

3 RFT

25 Pull ups

30 Lunges 20/14

35 Deadlifts 185/135

40 Sit ups 20/14

Scale: Metcon (Time)

3 RFT

25 Jumping pull ups

30 Lunges

35 Deadlifts 135/95

40 Sit ups