TFL CrossFit – WOD

Metcon (No Measure)

3 rounds, every 3:00

9-7-5 Deadlifts adding weight

12 deadbugs between each

5 DB strict press w/ 10 sec hold at the top of the last rep
middle set of DLs is WOD weight

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

Metcon (Time)

Partition however-

55 Deadlifts (RX+ 225/155) (RX 185/125)

55 Wallballs (20/14)

55 Cal Row

55 RX+ HSPU RX DDB Push Press (50s/35s)
13:00 Time cap