TFL CrossFit – WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:00

Buy In: 30/20 Strict Pull ups per team

then,

Person 1: Run 300m

Person 2: 1 Round

6 Pull ups

12 Air Squats

6 RX+ HSPU/ RX Hand Release Push ups

rest until partner returns from run, then switch

At 20:00, cash out

800m Partner Farmer Carry (one set of KBs/DBs)
FC RX+ = 50s/35s

FC RX 40s/30s