TFL CrossFit – WOD

Metcon (No Measure)

EMOM 5:

*Muscle Up: 2 hips to bar + 1 box MU

* C2B/Pull Ups: 2 negatives + 2 big kips

EMOM 5:

*MU: 1-5 Muscle Up

*C2B/PU: 1-5 strict pull ups OR 1-5 kipping PU/C2B

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

10 Burpee Box Jump Overs (24/20)

5/5 Hang DB Snatches (50/35)

10 BBJO (24/20)

10/10 Hang DB Snatches (50/35)

10 BBJO

15/15 Hang DB Snatches (50/35)

…