TFL CrossFit – WOD

Metcon (No Measure)

EMOM 5: One strict pull up + 1 kip + 1 kipping pull up/ or kipping C2B

then:

EMOM 3: 1-3 Reps of hardest skill

Metcon (Time)

3 Rounds:

200m Run + 5 Pull Ups

2 Rounds:

400m Run + 10 Chest to Bar

1 Round:

800m Run + 15 Muscle Ups