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