Royal Wolf CrossFit – CrossFit

Warm-up

10 Warm_up

Gymnastics

10 EMOM

Handstand Walk (5x20m)

scale: 3 Wall Walks or kiss/walk to the wall

Bent Over Row (5-5-5-5-5)

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

Let’s Hit the ROMWOD ! Full Version

https://app.romwod.com/workout/finding-fire

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