Friday

Timberline CrossFit – WOD

Metcon

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

Thursday

Timberline CrossFit – WOD

Weightlifting

Shankle Complex (5 sets *light weight)

3 Hang clean pulls

+1 Clean

+2 Jerks

Metcon (Time)

4 Rounds for time:

200m Run

8 Hang power cleans 115/73

4 Push jerks

Wednesday

Timberline CrossFit – WOD

Weightlifting

Hang Power Clean+ Push Jerl (5 sets of (2+1))

Metcon

Metcon (AMRAP – Rounds and Reps)

7min AMRAP

10 Double unders

5 Push ups

2 Pistols

Monday

Timberline CrossFit – WOD

Metcon

CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

Friday

Timberline CrossFit – WOD

Metcon

Natalie’s B’Day WOD (AMRAP – Rounds and Reps)

19min AMRAP

2 Front Squats (225/ 160)- NO RACK!

19 Burpees

83 Double unders
Don’t forget to congratulate Natalie on another year of life.

Feel free to hiss under your breath during all the burpees­čÄé Happy Birthday Natalie!!

Friday

Timberline CrossFit – WOD

Weightlifting

Shankle Complex (2RM)

3 Hang clean pulls

+1 Clean

+2 Jerks

Gymnastics

Ring Rows (5x 1min max reps)

Thursday

Timberline CrossFit – WOD

Gymnastics

L Sit, from the pull up bar (4x ME)

Perform L Sit while hanging from the pull up bar
Time= reps

Metcon

Metcon (Time)

10 Rounds

10m Burpee Broad Jump

15 Double unders

—start at start line, do double unders at opposite side of gym, run back to start line