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