Tuesday

Timberline CrossFit – WOD

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

Metcon (Time)

10 RFT

1 Power Snatch 135/95

5 C2B

25 Double unders

Monday

Timberline CrossFit – WOD

Deadlift (5,4,3,2,1,1,1)

Metcon (Time)

18-15-12-9-6-3

Pull ups

200m Run

Push ups

200m Run

Friday

Timberline CrossFit – WOD

Metcon (4 Rounds for time)

100 Push ups

100 Double unders

100 Squats

100 Jumping Pull ups

Thursday

Timberline CrossFit – WOD

Bulgarian Split Squat (4,4,4,4,4)

Metcon (3 Rounds for reps)

3 Rounds ME Push ups

Metcon (Time)

21-15-9

OHS 96/65

Burpees

25 Double unders

Wednesday

Timberline CrossFit – WOD

Shoulder Press (3,3,3,3,3)

Metcon (Weight)

EMOM 15 Min

3 Cleans

3 Burpees

5 Lateral Bar Hops

Tuesday

Timberline CrossFit – WOD

Behind The Neck Jerk (2,2,2,2,2)

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

3 Box jumps

10 Squats

10 Push ups

Monday

Timberline CrossFit – WOD

The Ensign (AMRAP – Rounds)

Complete as many rounds as possible in 3 minutes:

3 Power Cleans (155#/105#)

6 Push Ups

9 Air Squats / 9 Ring Dips

Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.

Repeat this sequence 6 times (6 rounds). Rest for 1 minute between the 3-minute rounds
this is completed rounds only, not rounds and reps

Friday

Timberline CrossFit – WOD

Barbell Curl (5,5,5,5,5)

Death by 10 meter (Distance)

First minute run 10 meters

Second minute run 20 meters

Third minute run 30 meters

…continue for 20 minutes

Thursday

Timberline CrossFit – WOD

Metcon (3 Rounds for reps)

3 Rounds of ME Strict Pull ups

Metcon (Time)

5 RFT:

10 T2B

10 KB Swings

10 Supermans

Wednesday

Timberline CrossFit – WOD

Metcon (AMRAP – Reps)

Spend 10min working on one of these “goats” Pull ups, HSPU, T2B

and then:

20min EMOM

5 Deadlifts135/95

5 Squats

your goat movement.

your score will be the cumulative count of your goat movement