TFL CrossFit – WOD

Bench Press (4 X 8)

Every 2:30

Stay at same weight or add each set, it’s your choice

Partne Metcon (AMRAP – Reps)

2 Rounds

AMRAP 3:

P1: 6 Line facing burpees + 1 rope climb

P2: Goblet Bottom of Squat Hold

REST 1 Min

AMRAP 3:

P1: 5 Lateral Burpees over DB + 3 SA Thrusters (each arm)

P2: Hang from Bar

REST 1 Min

AMRAP 3:

P1: 10 Lateral Pogo Burpees over DB

P2: Plank Hold

REST 1 Min