TFL CrossFit – WOD

Metcon (AMRAP – Reps)

3 Rounds:

40 Medball Sit ups

20 Pistols

Max Reps Gymnastics Movement
New round starts every 4:00

RX = ring muscle ups

Sc= low ring muscle up OR strict pull ups

Back Squat (5 rounds: 2 reps with a 3 second decent and a 3 second pause at 70-75%)

every 2:30