Timberwolf Fitness Roseville – CrossFit WOD
10 min to Work on Muscle ups
(Kips Swings- Catch Positions- Ring Support or Banded Muscle ups)
Experienced athletese work on Ring Muscle ups or Strict Ring Muscle ups
Metcon (AMRAP – Reps)
1)Max Cals or Rower or Bike
2)Max Hang DB Snatch
3)Max Rope Climbs
S 30/20, Rope Walk ups/downs feet stay on ground
*Stagger start so that every can use a rope…so if you start on DB snatch you go to rope then max cals then rest.
So even when you stagger you still rotate down through all 3 movements so EVERYONE rests on min 4.
Score is total reps