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

Timberline CrossFit – WOD

Weighted Step-ups (3,3,3,3,3 *each leg)

Friday eve (AMRAP – Rounds and Reps)

15 min AMRAP:

10 Burpee Pull Ups

10 Box Jumps 24/20″

Timberline CrossFit – WOD

Cinco (5 Rounds for time)

5x ME

500m ROW

*Rest as needed!

Record ALL times. Fastest time can be added to 500m History.

500m Row (Time)

Max Effort 500m Row

Timberline CrossFit – WOD

Jumping back squat (4,4,4,4)

Mr. Universe! (AMRAP – Rounds and Reps)

12 min AMRAP:

50 Double Unders

10 OHS 135/85

Timberline CrossFit – WOD

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats

Timberline CrossFit – WOD

Good Mornings (5,5,5,5,5)

Fri-YAY (AMRAP – Rounds and Reps)

30 Squats

20 HSPU

10 Deadlifts 225/155

Timberline CrossFit – WOD

Leap Frog (Time)

100 Burpee Box Jump Overs 24/20″

Rx+ =30/24″

Timberline CrossFit – WOD

Fran’s Ugly Sister (Time)

15-9-6

Cluster (115/80)

Strict pull up

Timberline CrossFit – WOD

2k Row (Time)

Max Effort 2k Row

Paused Front Squat (5,5,5,5)

3 Sec Pause!

Timberline CrossFit – WOD

The 100’s (Time)

100 Wall balls 20#/14#

100 Chest 2 Bar Pull ups

100 ALT Pistols

100 KB Snatches (1.5/1.0)

:30 TIME CAP