TFL CrossFit – WOD

Bench Press (4-3-2-3-4 Bench)

trying to hit heavier on the way back up

Metcon (AMRAP – Rounds and Reps)

16:00 AMRAP:

Max rounds of 4/8/12 (shown below)

Every 4:00 (including 0:00)

300m Run or 900/800m Bike
4 Chest to Bar, 8 Push ups, 12 DDB Lunges (50s/35s)

pick up where you left off