TFL CrossFit – WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 30:

200 Meter Run

1 Round of “Nate”

1 Round of “Nate”:

2 Ring Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings (70/53)

Scaling Options:

2 High skill gymnastic movements

4 Upside Down Movements

10s Handstand Hold

4 Feet on box Push Ups

4 Ring Push Ups

4 DB Presses

8 Heavy KB Swings

Come work on your gymnastic skills and get a great workout !