TFL CrossFit – WOD

Push Jerk

Sets 1&2: 2 sec pause in dip/ 2 sec pause in catch x3 reps

Sets 3-5: 2 reps no pauses

Metcon (AMRAP – Rounds & Reps)

16:00 AMRAP:

2 Muscle Ups

6 Push Jerks (80%)

10 Chest to Bar

14 Box Jumps (24/20)