TFL CrossFit – WOD

Metcon (No Measure)

EMOM 4:00

:05 chin over bar hold + slow eccentric + 1 strict pull up + 1 big kip

EMOM 4:00

Complex 1: 1 Muscle up + 1 toes to bar + 1 chest to bar + 1 Muscle up

Complex 2 : 1 big kip + 1 toes to target + 1 big kip + 1 toes to target

Complex 3: 1 pull up + 1 toes to bar + 1 chest to bar

Metcon (AMRAP – Reps)

AMRAP 4:00-

3 rounds:

8 DB Snatch (50/35)

8 Box Jump (24/20)

then- Max Toes to Bar

Rest 2:00

AMRAP 4:00-

3 rounds:

6/6 Hang DB Clean and Jerks (50/35)

6 Box Jump Overs (24/20)

Then- Max C2B

Rest 2:00

AMRAP 4:00-

3 rounds:

4 Devils Press (50/35)

4 Box Jumps (30/24)

Then- Max Muscle Ups