TFL CrossFit – WOD

Metcon (Time)

Teams of 3!!

2 people work synchro one on BB one on the DB, the other person holds a plate, switch whenever

100 Sit ups

100 Snatches (75/55, 50/35)

100 Box jumps

100 Lunges (75/55, 50/35)

100 Wallballs (20/14)

100 Bent over row (75/55,50/35)

100 Sit ups

Cash out: Bike 100/80 Cal

RX+ = 45lb plate

RX= 25lb plate