TFL CrossFit – WOD

Metcon (Time)

RX+

8 Rounds For Time:

200 Meter Run

4 Bar Muscle-ups

8 Clean & Jerks 115/85

RX:

8 Rounds For Time:

200 Meter Run

2 Bar Muscle Ups + 2Strict Pull Ups

8 Clean & Jerks 105/75

Sc Options :

4 Strict Pull Ups

2 Strict Pull Ups+ 2 Kipping Pull Ups or C2B

4 Banded Pull Ups

3 Burpee + knee raise