TFL CrossFit – WOD

Metcon (No Measure)

EMOM 8:

Odd- :05-10 hold in the bottom + 4 ring dips

Even- 5 deadlifts (light weight) + 3 Box Jumps

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

12 Box Jumps (24/20)

10 Bar Over Burpees

8 Deadlifts (50%)