TFL CrossFit – WOD

Service cup wods mix up (Time)

0-8:00:

18 DDB Farmer carry lunges

24 pull-ups

18 DDB front rack lunges

24 burpees

18 Single DB overhead lunges

Max burpee pull ups

Rest 8:00-10:00

From 10:00-18:00

3 rounds:

400m-300m-200m Run

9-6-3 Clean and jerks

Rest 18:00-20:00

From 20:00-28:00

100 Double unders

50 WBs (20/14)

100 Double Unders
W: 85-lb barbell/ 35s DB

M: 115-lb barbell/ 50s DB