New Ulm CrossFit – WOD

Warm-up

Weightlifting

Back Squat (3×10 increasing (start around 50% 1RM))

Metcon

Metcon (AMRAP – Reps)

Minute 0-5:

5 Rounds

4 Muscle Ups (Ring or Bar)

5 Deadlifts 275/205

-2 minute rest-

Minute 7-12:

5 Rounds

8 HSPU (G.S.)

10 Deadlifts 185/115

*Scale muscle ups to ring/box dips and x2 in reps

*If you finish your 5 rounds before the time is up, you earn extra rest time

*Score is total reps finished within the time limit