Timberwolf Fitness Roseville – CrossFit WOD

Metcon (Time)

W/partner:

40 wall ball (20/14)(14/10)

40 hang cleans (135/95)(95/65)

40 pull-ups

40 deadlifts (135/95)(95/65)

40 push-ups

40 box jump overs/step overs

40 Kettlebell swings (53/35)(35/20)

40 toes to bar/leg raises

40 hang snatch (115/75)(75/45)

40 double unders/80 singles

40 ab mat sit-ups

40 burpees

At the start of each movement each partner completes 12/8 cals on echo bike 40 min cap