TFL CrossFit – WOD

Metcon (Time)

800m Run/2,400 Bike

20 Sit ups

15 Burpee Box Jumps/Step Ups

10 Hang Cleans (RX+115/85, RX 95/65)

600m Run/ 1,800 Bike

20 Sit ups

15 Burpees over BB

10 Shoulder to Overhead

400m Run/1,200 Bike

20 Sit ups

15 Box Jumps/Step Ups

10 Front Squats

200m Run/ 600 Bike

20 Sit ups

15 Box Jumps/Step ups

10 Deadlifts

25 Time CAP
Open announcment at 3pm today!!