Timberwolf Fitness Roseville – CrossFit WOD

Metcon (AMRAP – Rounds and Reps)


4 Wall Walks

12 Thrusters
S As high as Possible or :40 sec plank, 65/45

RX 95/65

Clean and Jerk (Rest 4min then in 10:00 build to a heavy single on clean and Jerk

Rest 2min and then move onto the next section)

Metcon (AMRAP – Reps)


Max Reps Clean and Jerk at 75-80% of daily single
Each rep should be drop and reset

Quality of the reps is just as important as the quantity.