Timberwolf Fitness Roseville – CrossFit WOD
Partner “Roy” (Time)
10 Rounds For Time – break it up as you wish
15 deadlifts 225/155 lb RX, 155/115 scaled
20 box jumps 24/20″ RX, scaled, step ups
25 chest to bar RX, pull-up, banded pull-up or ring row scaled
Solo version: 5 rounds for time, rest 2 minutes between each round
U.S. Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Florida, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8, 2009, in Nimroz Province, Afghanistan, while supporting combat operations.
He is survived by his wife, Amy; and three children, Michael, Landon and Olivia.
Metcon (Time)
Solo version
5 Rounds For Time
15 deadlifts 225/155 lb RX, 155/115 scaled
20 box jumps 24/20″ RX, scaled, step ups
25 chest to bar RX, pull-up, banded pull-up or ring row scaled
Rest 2:00 after ea round