TFL CrossFit – WOD

1000m Row (Time)

Max Effort 1000m Row
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Bench Press (post WOD bench press)

6-1 Reps of bench and strict pull ups-

6 bench press + 6 strict pull ups

5 bench press + 5 strict pull ups

…

Every 2:30

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups