Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

EMOM x 9 Minutes:

Min 1- :45sec Bike, Row or Run

Min 2- 5 Inchworm + Push Up + 5-10 Hip Down Push Up

Min 3- 5 Muscle Clean to Press + 5 Kip Swing + 5 Straight Leg Sit Ups

General Barbell Warm Up 1x:

–10 Bench Press

Weightlifting

Bench Press (3@70%, 3@80%, 3@90%)

Metcon

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Cool Down

Warm-up (No Measure)

1x:

–1min per side Thread the Kneedle

–2-3min Straddle Stretch

WORKOUT OF THE DAY