TFL CrossFit – WOD

Metcon (Checkmark)

EMOM x5: 1 Chin over bar hold + 1 eccentric pull up + 1 strict TTB/ 5 strict knee raises

EMOM x5: 1 K2E+ 1 C2B + 1 MU

Metcon (Time)

4 rounds:

22/18 Calorie bike

*15 gymnastics movements

rest 1:00
Rd 1) 15 knees-to-elbow

Rd 2) 15 Pull ups

Rd 3) 15 C2B

Rd 4) 15 Muscle Ups