TFL CrossFit – WOD

RING EMOM (Checkmark)

EMOM 8, 4 Rounds:

ODD: 5 sec hold at top of rings + 5 sec hold in the bottom + 3 ring dips

EVEN: 12 reps medball movements

medball ground to overhead

medball squats

medball thrusters

medball deadbugs

Assault Bike WOD (Time)

100/80 Cal Bike

80 DB Walking Lunges 50/35

60 Wallballs 20/14

40 DB Snatches 50/35