Announcements
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 (Weight)
Every 2 minutes, for 8 minutes (4 sets):
3-4 Weighted Pull-Ups
*Start with a load that allows quality ROM, then build if able
Strength Part 2 (No Measure)
Every 90 seconds, for 4:30 (3 sets):
Max Inverted Rows for 45 seconds
*Adjust body angle to complete at least 10-12 quality reps each set
Double Vision (AMRAP – Rounds and Reps)
2 sets:
11 minute AMRAP:
200m row
15 Medball Box Step overs @ 20/14 to 24/20″
50ft Broad Jumps
200m Row
50ft Medball Lunges
– Rest 3 minutes between sets-
