Timberwolf Fitness Roseville – CrossFit WOD

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Accessory Work

10 Minute for Muscle Up Work on Rings or Bars

(Big Swing, Ring Support, Transition drills, banded or with spotter)

If you have muscle ups perform 3 max effort sets inside 5:00 window

Metcon (AMRAP – Reps)


Climb the Ladder


Row or Bike Cals

Goblet box step ups

Air Squats
S 35/20, 24/20″

RX 50/35 24/20″