TFL CrossFit – WOD

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Snatch (EMOM x10 )

1 Snatch Pausing at Knee + 2s pause in catch

Metcon (Time)

5 Rounds For Time

400/300 Meter Row or

1,000/800m Bike or

300m Run

2 Rope Climbs (15′)

10 Power Snatches (95/65)

* You must row, run and bike at least once, the other 2 rounds are up to you !

20 Minute Time Cap