Timberwolf Fitness Roseville – CrossFit WOD

Metcon (AMRAP – Rounds and Reps)

With Partner


1000m Row

30 Clean and Jerks 135/95 (95/65)

60 Wallballs 20/14 (14/10)

*switch every 250m, every 5 clean and jerks and every 10-15 Wallballs

Metcon (Weight)

at the end of then 20min AMRAP go right into a 10min window to build to a top complex of

1 power clean + 2 Hang Squat Cleans