TFL CrossFit – WOD

Metcon (No Measure)

Stations, each 3:00 AMRAP/ 1:00 transition-

1) 100 Bicycles

100 Mountain Climbers

2) 30 Glute Bridge Ups

25/25 Banded Fire Hydrants

3) 15 Ring Rows

:30 Ring Support Hold

4) 30 Slamballs

30 Slamball Sit Ups

5) 1:00 Elbow Plank

:30 Side Plank R

:30 Side Plank L

6) 20 Banded bicep curls

20 Banded tricep pull downs

7) 20 KB Deadlifts

20 KB Swings