Timberline CrossFit – WOD

Metcon (3 Rounds for reps)

3x1min ME:

Double Unders
*If you have double unders, your score is # of Unbroken reps

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

Timberline CrossFit – WOD

Power Clean (3,3,3,3,3)

Metcon (Time)

21-15-9-3

Thrusters 95/65#

Bar Over Burpees

Timberline CrossFit – WOD

Metcon (Time)

5 RFT:

5 Pull Ups

10 Box Jumps 24/20″

15 KB Swings 53/35#

20 Sit Ups

Front Rack Lunge (5×3 *Each Leg)

Timberline CrossFit – WOD

Back Squat (5×5 @65%)

Wally Ball (Time)

40-30-20-10

T2B

Wall Ball Shots 20/14#

Timberline CrossFit – WOD

Deadlift (3,3,3,3,3)

Death By HSPU (AMRAP – Rounds)

20 Rounds total:

Min 1= 1 HSPU

Min 2= 2 HSPU

Min 3= 3 HSPU etc.

* SCORE=Last Completed round
If you miss a round, take the next round off and start over at 1

Timberline CrossFit – WOD

Ra-Ra Tabata (4 Rounds for reps)

Tabata:

Row (Calories)

Jumping Squats

Push Ups

Sit Ups
(20sec work/10sec rest x8, each movement)

Ra-Ra Tabata (4 Rounds for reps)

Tabata:

Row (Calories)

Jumping Squats

Push Ups

Sit Ups
(20sec work/10sec rest x8, each movement)

Timberline CrossFit – WOD

Burpees are Fun! (AMRAP – Rounds and Reps)

18min AMRAP

10 Front Squats 135/85#

10 Burpee Pull Ups

Timberline CrossFit – WOD

Bench Press (5,3,5,3,5)

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

10 Box Jumps 24/20″

10 Wall Ball Shots 20/14#

10 Pull Ups

Timberline CrossFit – WOD

All about the Benjamins (Time)

*Teams of 2

100 C2B

100 Sit Ups

100 HSPU

100 Pistols

Timberline CrossFit – WOD

At Home Chipper (Time)

100 Squats

75 Sit Ups

50 Push Ups

25 Burpees
Each movement must be done in order (so you “chip away” at the work out).

ALL movements must be done to FULL standard to be considered RX, No modifications.

Good Luck!!