Timberwolf Fitness Roseville – CrossFit WOD

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Deficit Split Squat (4×6 each leg)

Split Stance with front foot on top of 45lb plate

hold dbs or kbs in each hand

do all 6 reps on same leg before switching

2-3 sec eccentric on each rep

go all the way down until back knee touches, then drive up , front leg on top of plate will be doing most of the work

*use same weight for all sets
12min to build up and complete sets

Metcon (Time)

3 Rounds

21/15 Cal Row

15 Toes to Bar

9 Deadlifts
S Leg raise, 185/125

RX 275/185

12min Cap