TFL CrossFit – WOD

gymnastics (No Measure)

EMOM 3:

1-3 strict pull ups + 1 Big kip

EMOM 6: (2 rounds)

Min 1) 4 reps movement 1

Min 2) 3 reps movement 2

Min 3) 2 reps movement 3

Metcon (Time)

In 15:00 Complete:

25 Pull Ups

30 Thrusters (weight 1)

20 Chest to Bar

20 Thrusters (weight 2)

15 Muscle Ups

10 Thrusters (weight 3)
RX 75/55, 95/65, 105/75