TFL CrossFit – WOD

Metcon (Calories)

30:00 AMRAP

Max Calorie Bike

Athlete A : Bike Cals

Athlete B : KB/ DB Movement

Athlete C: Rest

* Switch after athlete B is done

* One partner must be holding dumbbells/ KBs in order for biking athlete to be moving
1) 30 KB Swings

2) 30 Plank Drag Thrus

3) 30 Weighted Lunges

4) 200 Farmer Carry Wallkicks

5) 20 Burpees over DB