TFL CrossFit – WOD

Metcon (No Measure)

Teams of 3-4, I go You Go

3:00 AMRAP

Strict Pull ups

2:00 AMRAP

Push Ups

1:00 AMRAP

Big Kips

then-

EMOM 5: # of reps of the gymnastics movement you’re working on

Metcon (Time)

25 Burpees to target

25 Chest to Bar

40 DB Bench (50s/30s)

25 Chest to Bar

25 Burpees to target
12:00 cap