TFL CrossFit – WOD

Bench Press (2 sets: 5 sec. down/ 2 sec pause x3 reps
2 sets: 3 sec. down / explode up x3 reps
2 sets: 3 Reps no pause )

every 2:00, adding weight as you want

Metcon (Time)

I go You Go full rounds, 4 each person:

500/450 Meter Bike

200 Meter Run

225/200 Meter Row