Timberwolf Fitness Roseville – CrossFit WOD

Metcon (Time)

For Time

40-30-20-10 (ladies 32-24-16-8)

Cal Row

12-9-6-3

Single Arm Devil Pres

Rest 2:00

80-60-40-20

Double Unders

20-15-10-5

Hang Power Cleans
18min Cap

S 30/20, Single unders, 65/45

RX 50/35, 95/65

Hang Clean (Rest 5min after metcon then in 10min find a 3rm Hang Squat Clean)

S Hang Power Clean