TFL CrossFit – WOD

partner (Time)

140 cals (boy/boy team) 120 cals (boy/ girl team) 100 cals (girl/girl team) Row

90 Deadlifts (185/125)

800m Run (together)

70 Walking Lunges (1 DB)

60 Hang Clean and Jerk (BB or 1 DB)

50 Ab Complex*

40 Devils Press (1 DB)

30 Burpee Pull ups

200m Farmer Carry (switch off whenever)

10 Muscle Ups
*AB COMPLEX

1 SL V-UP Right + 1 SL V-up Left + 2 Hollow rocks +4 Bicycles

ROW-A-THON (42k Row) (Time)

42,195 Meter Row