Timberline CrossFit – WOD
Bench Press (3,3,3,3,3)
Metcon (AMRAP – Rounds and Reps)
18 min AMRAP:
10 HSPU
20 Burpee Pull Ups
30 Pistols
18 min AMRAP:
10 HSPU
20 Burpee Pull Ups
30 Pistols
Jumping Lunges
Pull Ups
Sit Ups
KB Swings 53/35#
Row (Cals)
15 min AMRAP:
30 Double Unders
5 Box over Burpees 24/20″
For Time:
100 pullups
100 pushups
100 situps
100 air squats
Max Effort 500m Row
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
15min AMRAP:
50 Double Unders
20 Burpees
10 Pull Ups
$Cash In= 25 Burpees
4RFT
10 Front Squats 115/75#
5 Box Jumps
$Cash Out= 25 Burpees
3x 1min ME
Push Ups
5 RFT:
10 Deadlifts @ BW
100m Sprint
*Rx+= 1.25xBW
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups