TFL CrossFit – WOD

Part 1: (Weight)

2 Sets on the 2:00

10 Walking 2 DB FR Lunges

10 DB Deadbugs

2 Sets on the 2:00

8 Mixed Grip 2 DB Walking Lunges

8 DB Sit ups

2 Set on the 2:00

6 2 DB OH Walking Lunges

16 DB drag thrus
chose your own DB weight to use across all sets

Part 2: (Time)

3 Rounds:

400m run

500/450m Row

1,200/1000m Bike
20:00 cap