Timberwolf Fitness Roseville – CrossFit WOD

30 Min Doozy AMRAP (AMRAP – Rounds and Reps)

With a Partner (break it up as you wish)

20 seated dumbbell z press scaled 30/20lbs, RX 20 kipping hspu, RX+ 20 strict hspu

16 alternating dumbbell snatch Scaled 30/20, RX 50/35, RX+ 70/50

16 alternating dumbbell clean and jerk – same weight as snatch

20 burpee pull-up RX and RX+, scaled 20 burpee ring row

30 calorie row scaled and RX, RX+ 30 calorie Echo bike
If doing it solo, cut reps in half for the full 30 min amrap