Wednesday

Timberline CrossFit – WOD

Back Squat (3×8 @ BW)

Strict Pull-ups (3×8)

[Superset] Perform eight Back Squats followed immediately by eight Pull-ups.

Metcon (3 Rounds for reps)

4 Minute AMRAP:

4 Clusters 95/63

8 Push-ups

12 Jumping Lunges

Then, after a 1 Minute rest

4 Minute AMRAP:

4 Squat Clean 115/78

8 Push-ups

12 Jumping Lunges

Then, after a 1 Minute rest

4 Minute AMRAP:

4 Power Clean 135/93

8 Push-ups

12 Jumping Lunges
For Rx+ add 20/15 to the Rx weight