New Ulm CrossFit – WOD

Warm-up

Weightlifting

Split Squat (9 x 2)

2 reps each leg

Metcon

Rx: Metcon (AMRAP – Reps)

3 AMRAP

15 Deadlifts 155/95

10 HSPU

2 Min Break

4 AMRAP

12 Deadlifts 185/115

8 GS HSPU

1 Min Break

5 AMRAP

10 Deadlifts 225/135

6 Strict HSPU

Scale: Metcon (AMRAP – Reps)

3 AMRAP

15 Deadlifts 115/55

10 HSPU (kob)

2 Min Break

4 AMRAP

12 Deadlifts 145/75

8 HSPU (tob)

1 Min Break

5 AMRAP

10 Deadlifts 185/105

6 Strict HSPU (tob)