Timberwolf Fitness Roseville – CrossFit WOD

View Public Whiteboard

Front Squat (5,5,3,3,1,1)

Every 2:00 for 12:00

Building to a top single

Metcon (AMRAP – Rounds and Reps)

AMRAP 4

100′ Shuttle Run

20 Wallballs

20 Pullups

20 weighted sit ups RX: 35/50 Scaled: 35/20 (hold the dumbbell at your chest)

Rest 2:00

AMRAP 8 (start from beginning)
S 14/10, Ring Rows, 65/45

RX 20/14, 95/65

Shuttle run will be done in incriments of 25′ groups will start on both ends of gym, down/back then down back again…layout before so there isnt major traffic jams. You could also sub a 100m Sprint on assult runner if you wish