TimberWolf Crossfit – St.Paul – CrossFit WOD
Glute Hypertrophy (Checkmark)
100 Squats
25 Wide, 25 Standard, 25 Narrow, 25 Feet Together
2×20 Single leg hip thrusts
(w/ Dumbell)
Build and Sprint (Checkmark)
EMOM10 – 70m Sprints
1-2 @ 80% effort
3-4 @ 85%
5-6 @ 90%
7-8 @ 95%
9-10 @ 100%
Raise the Bar (2 Rounds for reps)
6min AMRAP
2 Squat Snatch (135 # / 95#)
2 Ring Muscle Up
Rest 2:00
6min AMRAP
2 Bear Complex (135# / 95#)
2 Bar Muscle Up
Score = total reps
Keep the bar heavy
Go for a challenging MU variation
Target 3-4 rounds per AMRAP
Less is fine – push your limits!
