TFL CrossFit – WOD

ring acc. work (No Measure)

EMOM 8

EVEN: Hold + banded dips

ODD: Hollow body + superman holds

Metcon (Time)

8:00 AMRAP:

10 DB Lunges

3 Strict Pull Ups

30 Jump Rope

Rest 2:00

100/85 Calorie Bike (8:00 CAP)
score= cal bike time