TimberWolf Crossfit – St.Paul – CrossFit WOD
Back Squat
Every 2:30, for 10 minutes (4 sets):
Set 1 – 8 reps @ 65%
Set 2 – 8 reps @ 70%
Set 3 – 6 reps @ 80%
Set 4 – Max reps @ 85%
*score is reps + weight of Set 4
“Down, Over, Up” (AMRAP – Rounds and Reps)
3 sets:
As Many Rounds and Reps as possible in 3 minutes:
12 Box Jump Overs 24/20 inches
4 Shoulder Presses @ 75/55
4 Push Presses @ 75/55
4 Push Jerks @ 75/55
–rest 1 minute between sets–
*picking up where you left off
*step down on box jump overs
Masters RX: 65/45lb
Extra Credit (Optional After Class Work)
Extra Credit Part 1 (No Measure)
4 alternating sets of:
Lateral Handstand Walk Against Walls 10 yards
Rest as needed
Offset Handstand Hold Against Wall for 30 seconds
Rest as needed
3 Cartwheels
Rest as needed
Bridge Hold for 30 seconds
Extra Credit Part 2 (Time)
5 Rounds for Time:
2 Wall Walks
Handstand Walk 24 feet
Time Cap: 12 minutes
