Timberwolf Fitness Roseville – CrossFit WOD

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Metcon (No Measure)

Every 3:00 for 12:00

6-8 Barbell Hip Thrusts (back on bench, medium heavy weight)

1 Min Plank

Scaled, bodyweight

RX: add a plate on your back

Metcon (AMRAP – Rounds and Reps)

AMRAP 3

6 Cal Bike

6 Front Rack Lunges

Rest 1 min

AMRAP 3

6 DB Deadlifts

6 Front Squats

Rest 1 min

AMRAP 3

6 Cal Bike

6 Front Rack Lunges

Rest 1 min

AMRAP 3

6 DB Deadlifts

6 Front Squats

Rest 5 min

1 Mile Run Buy Out
Half of the class start on deadlift/ FS other half on Bike/Lunge and alterante so there are enough bikes

S 65/45, 50s/35s

RX 95/65 70s/50s