TFL CrossFit – WOD

Metcon (Calories)

30:00 AMRAP

Max Calorie Bike

Athlete A : Bike Cals

Athlete B : KB/ DB Movement

Athlete C: Rest

* Switch after athlete B is done

* One partner must be holding dumbbells/ KBs in order for biking athlete to be moving
1)30 KB Swings

2)30 Plank Drag Thrus

3)30 Weighted Lunges

4)100m Farmer Carry

5)20 Burpees over DB