Timberline CrossFit – WOD

Back Squat (5,5,4,3,3,2,1,1,1)

Metcon (Time)

5 RFT:

5 Wall walks

200m Sprint

Timberline CrossFit – WOD

Front Rack Lunge (6,6,6,6,)

Metcon (Weight)

EMOM 15min

10 Double unders

1 Snatch

Timberline CrossFit – WOD

Metcon (Time)

Partner Assist/ Resist Pull ups 5×3

& then

7 Rounds

3 Front Squats@ BW (from the ground)

2 Shoulder to Overhead

2 Wall Walks

20 Double unders

Timberline CrossFit – WOD

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

Metcon (Time)

4 Rounds

10 KB Snatch

200m Run

10 KB Snatch

200m Run

Timberline CrossFit – WOD

Overhead Squat (5,5,5,5)

Metcon (Time)

10 Rounds

10m KB Farmer Carry

10 KB Swings

5 KB Snatches

ALT L/R at the beginning of each round

Timberline CrossFit – WOD

Snatch drop (2,2,2,2,2,2)

Metcon (Time)

3 Rounds

10 Strict Pull ups

50 Squats

20 Med ball Cleans

20 Push ups

Timberline CrossFit – WOD

Front Rack SOTS Press (3,3,3,3,3)

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP

3 Strict HSPU

7 Wall Balls 20/14

Timberline CrossFit – WOD

Push Press (3,3,3,3,3)

Metcon (Time)

5 RFT

10 Squats 1/2BW

200m Sprint

Timberline CrossFit – WOD

Metcon (3 Rounds for time)

100 barbell Good mornings

1 Mile Run

1000m Row

Timberline CrossFit – WOD

Bar Sit up (10,10,10,10)

fRun (Time)

21-15-9

Thruster 95/65

100m Sprint

Pull ups

100m Sprint