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