Timberwolf Fitness Roseville – CrossFit WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 25

10 Cal Row

10 Single DB or KB Step ups

300′ Single DB Farmers Carry

20/20/300, 30/30/300 etc
S 30/20, 24/20″

RX 50/35, 24/0″

300′ Farmer Carry = 3 reps

Metcon (AMRAP – Reps)

Every 3:00 for 9:00

1 max set of DB Bench Press

aim for 10-25 reps each set
-work on not letting elbows flare, think push up position.

-pick your own weight