TFL CrossFit – WOD

Metcon (No Measure)

EMOM x4

1: 20 Hollow Rocks

2: 10 Deadlifts 135/95

3: 12 DB Weighted Step Ups 50/35 ( 1 DB)

4: 1 Min Rest

take 3-4 min to add weight to BB

EMOM x4

1: 20 Russian Twist w/ DB

2: 6 Deadlifts 155/125

3: 12 Step Lunges 50/35

4: 1 Min rest