Timberwolf Fitness Roseville – CrossFit WOD

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Hang Power Clean (building to top single )

10min total

1 Rep every :30 for 3:00 (6 reps)

1 Rep every 1:00 for 4:00 (4 Reps)

1 Rep Every :90 for 3:00 (2 reps)

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

15/12 Bike/Row or 200m Run

20 Toes to Bar

15/12 Bike/Row or 200m Run

20 Deadlifts

15/12 Bike/Row or 200m Run

20 HSPU

15/12 Bike/Row or 200m Run

20 Thrusters
S leg raise, 75/55, pike pushups or hand release

RX 115/75

RX+ Strict HSPU 115/75