TFL CrossFit – WOD

Weighted Pull-ups (3RM)

Metcon (AMRAP – Reps)

6 Rounds [30:00]
Min 1 | 10 Push Ups + 5 Strict Pull Ups

Min 2 & 3| Max Calorie Bike

Min 4 | 20 Back Stepping Lunges

Min 5 | Max Shuttle Runs
*25’ = 1 rep on shuttle runs