TFL CrossFit – WOD

HAPPY 4th! (Time)

7 Rounds:

17 Cal Bike or Row

7 Pull Ups

6 DB Lunge each side (50/35)

4 Devils Press

Metcon (Time)

Teams of 2:

100/80 Cal Bike

RX+ 20 Ring Muscle Ups/ RX 60 Chest to Bar

400m Farmer Carry (switch whenever) 53/35

Rest 5:00

AMRAP 15:00

800m Row (split)

25 Synchro Burpee Pull Ups
Rounds and Reps in comments