Timberline CrossFit – WOD

Bent Over Row (5,5,5,5,5)

Cluster F*#k! (Time)

7 RFT

5 Clusters 135/95

7 Box Jumps 30/24

Timberline CrossFit – WOD

5k Row (Time)

Max Effort 5k Row

Timberline CrossFit – WOD

Good Mornings (3,3,3,3,3)

Burpees are Fun! (AMRAP – Rounds and Reps)

18min AMRAP

10 Front Squats 135/85#

10 Burpee Pull Ups

Timberline CrossFit – WOD

Push Press (3,3,3,3,3)

Lucky Duck (AMRAP – Rounds and Reps)

*DRAW 3 Cards*

15min AMRAP:

SPADES= GTO 45/25# (plate)

DIAMONDS= Ring Dips

HEARTS= Jumping Squats

CLUBS= KB Swings 53/35#

JOKER= 100 Double Unders

*2-10= 10 Reps; J,Q,K,A= 15 Reps

Timberline CrossFit – WOD

1 1/4 Back Squat (3,3,3,3,3)

Runny Annie (Time)

50-40-30-20-10

Sit Ups

Double Unders

200m Run

Timberline CrossFit – WOD

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

Timberline CrossFit – WOD

Shoulder Press, BTN (5,5,5,5,5)

Death by 10m (AMRAP – Rounds)

20 min EMOM:

Min 1=10 meters

Min 2=20 meters

Min 3=30 meters

Etc….

SCORE= Last Completed Round!

Timberline CrossFit – WOD

Bulgarian Split Squat (3,3,3,3,3)

Metcon (Time)

4RFT:

1 Rope Climb

20 Wall Balls 20/14#

10 Burpee Pull Ups

*Sub 10 Ring Rows= 1 Rope Climb

Timberline CrossFit – WOD

Countdown (Time)

1500m Row

100 Double Unders

80 Squats

60 Pull Ups

40 Sit Ups

20 HR Push Ups

Timberline CrossFit – WOD

Curls for the Girls (Time)

100 Barbell Curls 45/33#

* Few sets as possible

Back Squat Sally (Weight)

To the song “Flower” by Moby:

Every time the phrase “Bring Sally Up” squat up.

Every time the phrase “Bring Sally Down”, squat to depth and maintain until “Bring Sally Up”

–for the length of the song.