TFL CrossFit – WOD

Metcon (AMRAP – Reps)

EMOM 20:00

Min 1)Cal bike

Min 2)Sit ups

Min 3)Push Ups

Min 4)Rest
score=total reps

Post Wod Accessories (Checkmark)

12:00 for Quality

10 DDB Hammer Curls + :10 hold

20 Banded Tricep Pushdowns

10 DDB front lateral raises (lighter than curl db’s)