Timberwolf Fitness Roseville – CrossFit WOD

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Weighted Pull-ups (1rm)

10min to build to heavy single, can use DBs or chains for added weight

if you do not have strict pullups perform

5×5 banded pullups or jumpiing pullups with 2sec negative

Metcon (AMRAP – Rounds and Reps)


200m Run or Row

50′ HS Walk or 3 Wall Walks or :20 HS Hold

6 Burpee Box Jump Overs

*add 3 BBJO each round
S 24/20″ Burpee Step over

RX 24/20″

Run/Row = 1 rep

All handstand variations = 1 rep