New Ulm CrossFit – WOD

Warm-up

Goals

Metcon

Granite Games 15.4 (AMRAP – Reps)

13 Minutes

10 Deads 225/155

5 MU

10 Deads 255/175

5 MU

10 Deads 285/195

5 MU

10 Deads 315/215

5 MU

10 Deads 345/235

5 MU

10 Deads 375/255

Max MU

Granite Games 15.4 Scaled (AMRAP – Reps)

13 Minutes

10 Deads 165/105

3 Pull-ups

10 Deads 185/125

6 Pull-ups

10 Deads 205/145

9 Pull-ups

10 Deads 225/165

12 Pull-ups

10 Deads 245/185

15 Pull-ups

10 Deads 265/205

Max Pull-ups

Metcon (AMRAP – Reps)

20 EMOM

Even: 30 Seconds burpee box jumps

Odd: 30 Seconds T2B or Sit-ups