CrossFit WOD – Tue, Jun 25

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TimberWolf Crossfit – St.Paul – CrossFit WOD

“Variability” Part 1 (AMRAP – Rounds and Reps)

AMRAP 5 minutes:

3 Shoulder Presses @ 95/65 lbs

6 Burpees over the Barbell

9 V-Ups

–rest 1 minute before Part 2–

“Variability” Part 2 (AMRAP – Rounds and Reps)

AMRAP 4 minutes:

5 Push Presses @ 95/65 lbs

7 Burpees over the Barbell

9 V-Ups

–rest 1 minute before Part 3–

“Variability” Part 3 (AMRAP – Rounds and Reps)

AMRAP 3 minutes:

7 Push Jerks @ 95/65 lbs

8 Burpees over the Barbell

9 V-Ups

Max Distance Farmer Carry (Strength) (Distance)

For Max distance in 3 minutes:

3 min Max Distance Farmer Carry

*1 rep = 25ft down + 25ft back

*25ft turnarounds, Must complete 50ft unbroken at a time. If you drop before 50ft, the rep does not count and you must carry back to the 25ft start line.

*Target load is 50/35lb per hand with DB’s or KB’s

*Aim for 15+ reps

Extra Credit (Optional after class work) (No Measure)

Dumbbell (Incline) Bench Press

(20X1 tempo)

4 sets of 8-10 reps

Rest 2 minutes between sets

Dumbbell Tricep Kickback (video below)

(20X1 tempo)

3 sets of 12 reps

Rest 2 minutes between sets

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