TFL CrossFit – WOD

Strict Press (4×3 @75%)

Metcon (AMRAP – Reps)

AMRAP 7:00:

3 Rounds:

12/10 Cal Bike

8 (RX+ HSPU/ RX Push Ups)

8 Pull Ups

Max Cal Bike

Rest 2:00

AMRAP 7:00

3 Rounds:

15/12 Cal Row

8 DB Snatches (RX+70/50, RX 50/35)

8 DB Lunges

Max Calorie Row
score = max bike and max rower cals added up