Timberwolf Fitness Roseville – CrossFit WOD

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Metcon (AMRAP – Rounds and Reps)

30 Minute Amrap with partner or work time = rest time if solo

I go you go-

15/12 calorie bike or row

12 pistols

10 hspu

2 squat cleans at 80% of your one rep max

At the 30:00 mark until 35:00

Max squat cleans (trade every other rep) at 85 – 89% of your one rep max. If solo just go max reps in the 5 minutes of good reps.