TFL CrossFit – WOD

Metcon (Checkmark)

5 rounds:

*4 touch and go snatches (adding weight)

*MU Work

rd 1: 5 big kips + 3 strict pull ups

rd 2: 5 hips to bar

rd 3: 5 jumping muscle ups/ practice MU or hardest skill

rd 4: practice muscle ups/ practice hardest skill

rd 5: practice MU/ practice hardest skill

19.4 variation (AMRAP – Rounds & Reps)

AMRAP 6:00-

8 snatches 95lb/65lb

12 bar-over burpees

– rest 3 minutes –

6:00 AMRAP:

4 bar muscle-ups

12 bar-over burpees