Timberwolf Fitness Roseville – CrossFit WOD

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Skill

10min to work on handstand pushups or handstand walking

Metcon (No Measure)

EMOM 25

1-5) 12/10 Cal Row or Bike

6-10 ) 1 Devil Press + 4 DB Push Press + 4 DB Thrusters (whole complex every min)

11-15) 12/10 Cal Row or Bike

16-20 ) 6 DB Lunges (3 each side) + 6 Wallballs (both in same min)

21-25) 12/10 Cal Row or Bike
25min EMOM that has 5 sections, each section is 5 rounds of same movement/complex

S 30/20s, 14/10

RX 60/35s, 20/14