New Ulm CrossFit – WOD

Warm-up

3 Rounds

30 Singles

10 Air Squats

6 Push-ups

10 Sit-ups

Weightlifting

Deadlift (1×3)

Deadlift

Build to heavy TNG 3 rep

EMOM

8x 3

Metcon

Metcon (AMRAP – Reps)

12:00 AMRAP

10 Deadlifts 155/105

15 Goblet Squats 53/35

20 Dubs
Scaled is 135/85 and 44/26

Cool Down

Banded Leg Stretches