TFL CrossFit – WOD

gymn EMOM (No Measure)

EMOM 8:

Odd: 3-5 strict pull ups

Even- :05 hold in the bottom + 3 dips

EMOM 6:00

Odd: 1-3 Reps hardest skill gymnastics movement (wod movement)

Even: hardest skill jump rope practice

Metcon (AMRAP – Reps)

AMRAP 10:00

1 Muscle up

20 Double Unders

2 Muscle Ups

40 Double Unders

3 Muscle Ups

60 Double Unders

….

keep adding 1 MU and 20 DU