TFL CrossFit – WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

3, 6, 9, 12… Power Cleans135/95)

32/28 Cals on the Rower
split all reps

Metcon (Time)

For time:

30 Power Cleans

120/100 Row Calories
adding 10lbs every 5 reps, starting at 155/105. Partition the row however you want, one person works at a time.

1 155/105

2 165/115

3 175/125

4 185/135

5 195/145

6 205/155