New Ulm CrossFit – WOD

Warm-up

:30 each

Active Spiderman

Slow singles

Good mornings

Singles

Active Sampson

Fast singles/ dubs

Mobility

Pigeon 1:00 each

Wrist :30 each

Weightlifting

Deadlift

Build to a heavy set of 5

Metcon

Metcon (Time)

21-15-9

Deadlifts 185/135

Wall Balls 20/14

*50 Dubs in-between rounds
RX+ is 225/175

Scaled is 135/95, 14/10, 100 singles