Wolfe Tribe Fitness – WOD
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