TFL CrossFit – WOD
BB Complex (Weight)
BB Complex:
1 Power clean + 1 Front Lunge Each Leg + 1 Push Press
Metcon (Time)
RX+
30-20-10 C2B
3-2-1 DB DT 50/35
RX
21-15-9 C2B
3-2-1 DB DT 50/35
Scaled
30-20-10 Kipping or Banded Pull Ups
3-2-1 DB DT
1 Round of Dumbbell DT=
12 Dumbbel Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Shoulder to Overhead
