Tuesday

Timberline CrossFit – WOD

Metcon (AMRAP – Reps)

5x 1min ME Push ups

–rest 1min between rounds

Metcon (Time)

12-9-6

Deadlifts 315/220

Box jumps 30/24

Monday

Timberline CrossFit – WOD

Bench Press (3,3,3,3,3)

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

10 Push ups

5 Box Jump Overs

5 Strict Pull ups

Saturday

Timberline CrossFit – Community WOD

Metcon (Time)

3 RFT: *Teams of 3/4

3x100m Sprint

30 Jumping Lunges

2 Rope Climbs (2×1 Rope Pulls)

21 Ball Slams

Friday

Timberline CrossFit – WOD

Sumo Deadlift (3,3,3,3,3)

Cluster F*#k! (Time)

7 RFT

5 Clusters 135/95

7 Box Jumps 30/24

Thursday

Timberline CrossFit – WOD

Metcon (AMRAP – Reps)

Every 3 min for 30 min:

200m Run

3 HSPU

ME Strict Pull ups
Score is pull ups

Wednesday

Timberline CrossFit – WOD

Pendlay Row (3,3,3,3,3)

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

5 Wall Balls 20/14

5 Burpees

Tuesday

Timberline CrossFit – WOD

Front Squat (5,5,5,5)

taken fron the floor, not from the rack

Metcon (Time)

21-15-9

Toes-to-bar

KB Swings

Jumping Lunges