TFL CrossFit – WOD

Metcon (No Measure)

EMOM 5:

2 negatives (50% effort) + 2 kips

EMOM 5:

*Working on MU: 1-3 Singles (same # each min)

*Working on stringing C2B/PU: 1 pull up w/ 2 sec hold at the top + push away + 1 kip

*Working on Strict Pull up: 2-5 Banded (same # each min)

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

10 Burpee Box Jump Overs (24/20)

5/5 Hang DB Snatches (50/35)

10 BBJO (24/20)

10/10 Hang DB Snatches (50/35)

10 BBJO

15/15 Hang DB Snatches (50/35)

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