TFL CrossFit – WOD

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

2 Gymnastics Movement

4 Push ups

8 Pistols

16 Medball Sit ups
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