New Ulm CrossFit – WOD


Metcon (Time)

2 Sets of 2 Rounds

400m Row

12 Burpee Box Jump Over 24/20

9 Deadlifts 225/145

Go Through the above list twice, then rest 2:00, then go through it two more times.

-Rest 2:00 b/t sets-

*Score total time including rests


Target Time each set:  sub 5

Time Cap each set:  7

How to Pace:

CHALLENGE! Not a sprint, but dang near it. Move with a purpose, keep transitions short and sweet and don’t stare at the bar. First set is a test pace and the second is all you got.

How it should Feel:

GASSY! The combo is nasty, but the rounds are short so stay in attack mode.

Row: pace the first one and push the second one each time. Not much time can be saved here but it can be lost so don’t push past your limits here.

Burpee Box Jump Over : Yes, these will hurt, yes, we know that. Suck it up! Jump higher than you think on the first rep and then hang on to your pace. Don’t stop moving.

Deadlifts: Weight is moderately heavy (75%) and will feel much heavier after the bike and burpees. Goal is still to stay unbroken so take a deep breath and drive through the floor.

Cool Down

2-3 minutes of easy cardio

2 minute rotation b/t upward to downward dog