TFL CrossFit – WOD

Shoulder Press (0:00: 7 Strict Press
2:00: 5 Strict Press
4:00 3 Strict Press
6:30: 1 Strict Press
At 10:00: Max Strict Press at 60% of 1RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

8 Dumbbell Push Press

4 Burpee Pull-ups

8 Dumbbell Step Back Lunges

4 Burpee Pull Ups

Dumbbells: (50/35)’s