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Kayaking HAS BEEN RESCHEDULED to Saturday June 29th due to a family emergency. Sign up on the Facebook Group Event.
TimberWolf Crossfit – St.Paul – CrossFit WOD
Strength Part 1 (AMRAP – Reps)
Every minute, for 5 minutes (5 sets):
Max Deadlifts for 20 seconds @225/155
*touch and go reps
Strength Part 2 (AMRAP – Reps)
Every minute, for 5 minutes (5 sets):
Max Box Jumps for 20 seconds 30/24
*Step down on each rep.
Quickness (AMRAP – Rounds)
Every 2 minutes for 20 minutes (5 rounds):
Minutes 1 – 2
6 Box Jump Overs 24/20 inches
Row 8/6 calories
Minutes 3 – 4
6 Hang Clean and Jerks @ 115/75 lbs
Echo Bike 8/6 calories
Masters RX: 95/65lb (43/30kg) Top scores: Aim to go under 40 sec on each set Time cap: 1 min per window Notes: *Step down on box jump overs
Score is how many completed rounds.
Rx+ 2 more cals per round.
