Timberline CrossFit – WOD
Back Squat (5,5,4,3,3,2,1,1,1)
Metcon (Time)
5 RFT:
5 Wall walks
200m Sprint
5 RFT:
5 Wall walks
200m Sprint
EMOM 15min
10 Double unders
1 Snatch
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
4 Rounds
10 KB Snatch
200m Run
10 KB Snatch
200m Run
10 Rounds
10m KB Farmer Carry
10 KB Swings
5 KB Snatches
ALT L/R at the beginning of each round
3 Rounds
10 Strict Pull ups
50 Squats
20 Med ball Cleans
20 Push ups
9 min AMRAP
3 Strict HSPU
7 Wall Balls 20/14
5 RFT
10 Squats 1/2BW
200m Sprint
100 barbell Good mornings
1 Mile Run
1000m Row
21-15-9
Thruster 95/65
100m Sprint
Pull ups
100m Sprint