Timberline CrossFit – WOD
Bench Press (3,3,3,3,3)
Dia De Los Deadlifts (Time)
5 RFT:
10 Deadlifts @ BW
100m Sprint
*Rx+= 1.25xBW
5 RFT:
10 Deadlifts @ BW
100m Sprint
*Rx+= 1.25xBW
15 min AMRAP:
10 Burpee Pull Ups
10 Box Jumps 24/20″
5x ME
500m ROW
*Rest as needed!
Record ALL times. Fastest time can be added to 500m History.
Max Effort 500m Row
12 min AMRAP:
50 Double Unders
10 OHS 135/85
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats
30 Squats
20 HSPU
10 Deadlifts 225/155
100 Burpee Box Jump Overs 24/20″
Rx+ =30/24″
15-9-6
Cluster (115/80)
Strict pull up
Max Effort 2k Row
3 Sec Pause!
100 Wall balls 20#/14#
100 Chest 2 Bar Pull ups
100 ALT Pistols
100 KB Snatches (1.5/1.0)
:30 TIME CAP