Tuesday

Timberline CrossFit – WOD

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Monday

Timberline CrossFit – WOD

Overhead Squat (5,5,5,5)

Metcon (Time)

5 RFT

10 Ring rows

10 Pistols

10 Hand release push ups

Friday

Timberline CrossFit – WOD

Hang Snatch (1,1,1,1,1,1,1)

full ROM

Metcon (Time)

3 Rounds of Barbara:

20 Pull ups

30 Push ups

40 Sit ups

50 Squats

–3 min rest between each round
with a continuously running clock, subract 6min to figure your final time

Tuesday

Timberline CrossFit – WOD

Front Squat (5,5,3,3,1,1,1)

Metcon (Time)

5 RFT

5 Power Snatch (115/60)

5 OHS

5 Box Jumps 24/20

Monday

Timberline CrossFit – WOD

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run

Friday

Timberline CrossFit – WOD

Baseline (Time)

500m Row

40 Squats

30 Sit ups

20 Push ups

10 Pull ups

Shoulder Press (2,2,2,2)