TFL CrossFit – WOD

Metcon partner (Time)

3 rounds:

30 Ring Rows

30 Air Squat

20 Burpees

2 rounds:

20 Chest to Bar

30 Goblet squats 50/35

20 Burpees

1 round:

10 Rope climbs

30 SA DB thrusters 50/35

20 Burpees
split as you want!

30 Cal Bike (Time)

30 Calories for time