New Ulm CrossFit – WOD

Warm-up

Metcon

Rx: Granite Games 2018 WOD 5 (Time)

2 Rounds:

6 Ring Muscle Ups

12 Deadlifts (225/155)

18 Box Jump Overs (24/20)

2 Rounds:

4 Ring Muscle Ups

8 Deadlifts (315/205)

12 Box Jump Overs (24/20)

2 Rounds:

2 Ring Muscle Ups

4 Deadlifts (365/235)

8 Box Jump Overs (24/20)
18 Min Cap

Int: Granite Games 2018 WOD 5 Intermediate (Time)

2 Rounds:

6 Chest to Bar

12 Deadlifts (185/125)

18 Box Jump Overs (24/20)

2 Rounds:

4 Chest to Bar

8 Deadlifts (275/185)

12 Box Jump Overs (24/20)

2 Rounds:

2 Chest to Bar

4 Deadlifts (315/215)

8 Box Jump Overs (24/20)
18 Min Cap

Scale: Granite Games 2018 WOD 5 Scale (Time)

2 Rounds:

6 Pull Ups

12 Deadlifts (135/95)

18 Step Up and Overs (24/20)

2 Rounds:

4 Pull Ups

8 Deadlifts (185/125)

12 Step Up and Overs (24/20)

2 Rounds:

2 Pull Ups

4 Deadlifts (225/155)

8 Step Up and Overs (24/20)
18 Min Cap