Timberwolf Fitness Roseville – CrossFit WOD

Metcon (Weight)

Every 2:00 for 6:00

12/9 Cal Bike

3 Squat Cleans

Rest 1:00 add weight

Every 2:00 for 6:00

12/9 Cal Bike

2 Squat Cleans

Rest 1:00 add weight

Every 2:00 for 6:00

12/9 Cal Bike

1 Squat Cleans
S Row Cals, Power Cleans

RX as is

Goal is to build to heavy single while adding in a little cardio, so be smart about where you start and what jumps you make

Metcon (No Measure)

accessory work

2-3 rounds

10 DB Lat Pull Overs

https://www.youtube.com/watch?v=j9tLjeoNvXU

50′ Overhead DB or KB Carry

1:00 Plank on hands

Rest as needed