TFL CrossFit – WOD

Metcon (Checkmark)

EMOM 4:

:05-:10 chin over bar hold + 1 slow eccentric

:15 hollow hold

EMOM 4:

1 Muscle up + 1 pull up + 1 chest to bar

Metcon (AMRAP – Reps)

EMOM 12:00

W/ Buddy, each person working at the same time on opposite movements:

1)Burpees

2)10 Wallballs + Max Chest-to-bar pull-ups

From 12:00-13:00 rest

From 13:00-16:00

Max Burpee Muscle Up, I go you go
Score= total reps, burpee muscle up =x2 reps