New Ulm CrossFit – WOD

Warm-up

Weightlifting

Bent Over Row (6 EMOM For 6 Minutes)

*one weight across

Good Mornings (6 EMOM For 6 Minutes)

*one weight across

Metcon

Rx: Metcon (AMRAP – Reps)

AMRAP 4:

Deadlifts 245/175

2 Minute Rest

AMRAP 4:

Box Jump Overs 24/20

Metcon

Scale: Metcon (AMRAP – Reps)

AMRAP 4:

Deadlifts 185/125

2 Minute Rest

AMRAP 4:

Step Ups 20/16