TFL CrossFit – WOD

Metcon (AMRAP – Reps)

AMRAP 3 x 4 Rounds:

75 Double Unders

15 Dumbbell Thrusters

Max Gymnastics Reps

Rest 1 Minute Between Rounds

RX+:

Chest to Bars: 1 Point

Bar Muscle-ups: 2 Points

Ring Muscle-ups: 3 Points

DBs: 50s/35s

RX:

Pull ups: 1 point

Ring rows with feet on a box (20 inch): 2 points

Chest to bar: 3 points

DBs: 40s/30s

Scaled:

Jumping pull up (open standard): 1 point

Ring rows, facing wall with feet on the line: 2 points

Knees to Arm: 3 points

DBs: 25s/15s

Bench Press

1×1