New Ulm CrossFit – WOD

Warm-up

Weightlifting

Deadlift (6×3 @ 85% )

Metcon

Rx: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Metcon

Scale: Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

200m Run

14 (A) KBS 35/26

7 Pull-ups