TFL CrossFit – WOD

30 min classes this saturday!

THIS SATURDAY- The WOD will start 5-10 mins into the time you sign up for. Come early if you need more time to warm up!

gymn EMOM (No Measure)

EMOM 4: Strict C2B 2-4 reps + 1 big kip

EMOM 3: String 3 C2B + 1 box jump

EMOM 3: String 2-3 MU (or hardest skill)

Metcon (AMRAP – Reps)

From 0:00-7:00:

50/40 Cal Row

20 Burpee Box Jump Overs (24/20)

Max Chest to Bar

-Rest 2:00-

From 9:00-16:00:

800m Run

20 Burpee Box Jump Overs (24/20)

Max Bar Muscle Ups