CrossFit WOD – Tue, Jul 9

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TimberWolf Crossfit – St.Paul – CrossFit WOD

“Run, Climb, Press” (4 Rounds for reps)

Every 5 minutes x 4 sets:

On a 4 minute running clock

400m run

2 rope climbs @ 15ft

Max rep strict HSPU in remaining time

(1 minute rest)

RX+

1 Legless rope climb + 1 rope climb w/ feet

Score is Handstand Reps per round

Strength (2 Rounds for reps)

Every 90 seconds for 9 minutes (3 rounds):

Minutes 0:00-1:30

Max Kettlebell Bench Presses for 45 seconds @ 53/35 lbs

*2 KBs

Minutes 1:30-3:00

Max Dual Russian KB Swing s for 45 seconds @ 53/35 lbs

Extra Credit (Optional After Class Work)

Shoulder Health (No Measure)

Banded Pull apart series

10 reps Palms Down

10 reps Palms up

10 reps/side Diagonal

10 reps Overhead

10 Reps Passthroughs

Extra Credit (Optional After Class Work)

CASH OUT (if time allows)

Banded Pull apart series

10 reps Palms Down

10 reps Palms up

10 reps/side Diagonal

10 reps Overhead

10 Reps Passthroughs

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