TFL CrossFit – WOD

30 min classes this saturday!

This Saturday classes are in 30 minute increments instead of 1 hour!

7:30am, 8:00, 8:30, 9:00, 9:30, 10:00, 10:30.

That means if you sign up for 8am you are ready to start the WOD by 8:10! Get here early if you need extra time to warm up!

Metcon (Time)

W/ a Partner

Row 20-18-16-14-12-10-8-6-4-2 Calories

Bike 19-17-15-13-11-9-7-5-3-1 Calories
25:00 CAP

each person has to do all calories, both working on opposite machines at the same time