New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 GM

3 Walkouts

8 Squat Jumps

30 Singles or Dubs

Accessory Work

5 EMOM

Single Leg RDL

Then

12 Alt EMOM

E: 3 Deadlifts @ 60 to 75%

O: 8 Single Arm Seated DB Press (4 Each)

Deadlift (6 x 3 @ 60 to 75%)

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups