Timberwolf Fitness Roseville – CrossFit WOD

Metcon (Time)

5 Rounds

10 50′ Shuttle Runs (25′ down and back =1)

20 KB Swings

30 Air Squats
20min Cap

S 35/24

RX 53/35

*if its nice you could sub shuttle runs for 200m run

Metcon (Time)

Every 2:00 for 8:00

Max Effort L-Hang Hold
S knees bent

RX Legs straight out

*soon as you drop below 90 deg you are done for that round

*score is total time accumulated for all 4 rounds