New Ulm CrossFit – WOD

Warm-up

10 GM (Bar)

10 Cossack Squats

5 Back Squats (Bar)

5 Strict Press (Bar)

10 Rev. Lunges

Mobility

Banded Hamstring 1:00

Weightlifting

Deadlift (6 x 2 @ 87%)

Metcon

The Quick & The Dead (Time)

3-9-15-21-15-9-3

Deadlifts 205/145

Box Jumps 24/20

Cool Down

Figure 4 1:00 each

Pike 1:00 each