TFL CrossFit – WOD

Front Rack Lunge (10-8-8-6 Reps walking FR lunge)

adding weight each rd, every 2:30

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

5 Handstand Push-ups

10 Alternating Pistols

15 Pull-ups

[On the 0:00]: 200 Meter Run

[On the 5:00]: 400 Meter Run

[On the 10:00]: 600 Meter Run

[On the 15:00]: 800 Meter Run

*Score = Rounds + Reps