Timberwolf Fitness Roseville – CrossFit WOD

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Deadlift (5×2 then 5×1)

EMOM x10

Min 1-5

2 Reps 60-65% w/ bands

https://www.youtube.com/watch?v=A0nlkHJqmew

Min 6-10

1 Rep 80% no bands

*goal is speed today on these

Metcon (Time)

For Time

20 Box Jumps

400/300m Row

Rest 1:00

20 Box Jump Overs

400/300m Row

Rest 1:00

20 Burpee Box Jumps

400/300m Row

Rest 1:00

20 Burpee Box Jump Overs

400/300m Row

Rest 1:00
15Min cap

S 24/20″ Step ups

Rx 24/20″