TFL CrossFit – WOD
Metcon (AMRAP – Reps)
Workout Definition
AMRAP 4:
Buy-In: 9 Muscle-ups
9 Power Snatches (95/65)
9 Bar-Facing Burpees
Rest 4 Minutes
AMRAP 4:
Buy-In: 7 Muscle-ups
7 Overhead Squats (115/85)
7 Bar-Facing Burpees
Rest 4 Minutes
AMRAP 4:
Buy-In: Muscle-ups
5 Squat Snatches (135/95)
5 Bar-Facing Burpees
RX+ Ring Muscle Ups
RX Bar MuscleUps
Scale to your highest gymnastic