TFL CrossFit – WOD

Metcon (AMRAP – Reps)

Partner AMRAP Saturday

10 minutes at each station; 2 minutes rest between stations.

Break up movements accordingly.

Station 1:

500 meter row

12 DB Push Press (50/35)

10 Box Jumps

Station 2:

400 meter run

12 KB Swings (70/55)

10 Toes 2 Bar

Station 3:

1000 meter bike

12 Deadlift (155/105)

10 Slamballs (10/14)