A Summer Song

A Summer Song

New Ulm CrossFit – WOD


3 Rounds

200m Run (Speed Up Each Round)


5 Front Squats

6 Alt B.R. Lunges


3:00 Atletes Choice

1-Mile Run (Time)

Max Effort 1-Mile Run


Metcon (AMRAP – Reps)

AMRAP 3 Minutes

200m Run + 10 Air Squats

Max Power Cleans (155/105)

-Rest 2 Minutes-

AMRAP 3 Minutes

200m Run + 20 Air Squats

Max Front Squats (155/105)

-Rest 2 Minutes-

AMRAP 3 Minutes

200m Run + 30 Air Squats

Max Back Rack Lunges (155/105)

RX+ 185/125
Score is number of reps after the run is done

Target Reps each set: 16+

Minimum reps before scaling each set: 8


Stimulus for the workout is high intensity on the bike while being steady on the bag. Goal should be to set the tone early and hang on.


RUN: Whatever bike you use the pacing should be moderate-high (80%+). Stay upright and breathe with a goal Sub 65 seconds.

Power Cleans: Take a deep breath and try to keep a steady pace. Getting back on the bag is key, so try and keep reps flowing with a goal of 1 clean every 5-8 seconds.

Front Squats: Get the bar to rest on the shoulders if possible to allow for better breathing and try to move for 10+ reps before dropping.

Lunge: Keep chest tall to keep the lungs open. See if you can move for the rest of time within the 3 minutes.