Timberwolf Fitness Roseville – CrossFit WOD

Metcon (Weight)

Every 3:00 for 15:00

3 Push Jerks

5 Chin ups weighed if possible

(or 2-3 negative only chin ups, jump up ease down)
build across sets on push jerks

Metcon (3 Rounds for reps)

3min to get as far as possible

10 Double DB or Snatches

20 Pushups

30/25 Cal Row or Bike

40 Double Unders/ Singles

50 Situps

60 Pullups/Ring Rows

Rest 1:00

5min to get as far as possible

(Same workout start from beginning)

Rest 2:00

7min to get as far as possible

(Same workout start from beginning)
S 30/20s

RX 50/35s

*Score is total reps from all 3 sections