Timberline CrossFit – WOD

Back Squat (5,3,2,2,2,2,2)

Metcon (Time)

10 Rounds

5 V-ups

5 Push ups

5 Bar Good mornings

Timberline CrossFit – WOD

Push Press (2,2,2,2,2,2,2)

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

4 Deadlifts 275/ 185

6 Pull ups

Timberline CrossFit – WOD

Clean+ Jerk (5 sets of (3+1))

Clean Deadlift (3,3,3,1,1,1,1)

reset between each rep

Metcon (AMRAP – Reps)

3x 1min ME Chest to Bar Pull ups

Timberline CrossFit – WOD

Overhead Squat (5,5,5,5)

Metcon (Time)

15min AMRAP

7 Med Ball Cleans 20/14

7 Burpees

Timberline CrossFit – WOD

Metcon (Time)

5 RFT

10 Mistle Toes to Bar

30 Jingle Bell Swings 53/35

Timberline CrossFit – WOD

Power Snatch+ OHS (7sets of (2+1))

Metcon (Time)

For time

30 back squats @ BW
OR

Metcon (Weight)

30 Squats for weight
Choose one or the other

Metcon (Time)

For time

100 Burpees

Timberline CrossFit – WOD

Ring Dips

Metcon (Time)

5 Rounds

10m Bear crawl

20 V-ups

Timberline CrossFit – WOD

12 Days of Christmas (Time)

1- 200m Run

2- Power Snatch 115/ 80

3- Box Jump Over 24/20

4- Burpees

5- Hang Power clean 115/ 80

6- Push ups

7- Toes to Bar

8- Push Press 115/80

9- Deadlifts 115/ 80

10- Pistols

11- Pull ups

12- Front Rack Lunges 115/ 80

Timberline CrossFit – WOD

Overhead Squat (4,4,4,4,4)

Metcon (Time)

With a continually running clock

For time:

25, 2-for-1 wall balls

rest 3 minutes

25 Strict pull ups
remember to subtract 3:00 from your time for your score

Timberline CrossFit – WOD

Clean Pull (2,2,2,2,2)

Reset each pull

Metcon (Weight)

10 Rounds

5 Med ball Cleans

1 Snatch

AHAP
go heavy!! you may rest between each round, but once you do your med ball cleans, you will NOT stop moving until you have completed your snatch. keep breaks brief…