Wednesday

Timberline CrossFit – WOD

Shoulder Press (5,5,5,5)

Push Press (3,3,3,3)

Push Jerk (2,2,2,2)

Metcon (AMRAP – Reps)

5x 1min ME Squats

Tuesday

Timberline CrossFit – WOD

Deadlift (2,2,2,2,2,2,2)

Metcon (Time)

5 Rounds

10 Sit ups

10 Chest to bar Pull ups

10 V-ups

10 Tuck Jumps

Friday

Timberline CrossFit – WOD

Sumo Deadlift (2,2,2,2,2,2,2)

Metcon (Time)

4 Rounds

25 Double unders

5 Power Snatch 115/80

Thursday

Timberline CrossFit – WOD

Pull up, Partner Assist/ Resist

Metcon (Time)

5 Rounds

Hand stand walk, length of the rig

–Pike walk

20 Squats

Wednesday

Timberline CrossFit – WOD

Front Squat (3,3,3,3,3,3)

Metcon (AMRAP – Rounds and Reps)

7min AMRAP

10 KB Swings 53/35

10 Burpees

Tuesday

Timberline CrossFit – WOD

Air Force (Time)

20 Thrusters

20 Sumo Deadlift High Pull

20 Push Jerks

20 Overhead Squats

20 Front Squats

EMOTM 4 Burpees, yes this means the 1st minute as well

Men’s 95#/ Woman’s 65#

Monday

Timberline CrossFit – WOD

Metcon (AMRAP – Reps)

3x 2min ME Pull ups

Metcon (Time)

15-9-6-3

Thrusters 115/80

Deadlifts

Lateral Bar over Burpees

Friday

Timberline CrossFit – WOD

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

Metcon (Time)

21-15-9-6

Chest to bar pull ups

KB Swings 53/35

Burpees