TFL CrossFit – WOD

GYMNASTICS EMOMS (No Measure)

EMOM 5: 5 sec chin over bar hold + slow eccentric + 1 strict pull up + 1 big kip

Every :30×8 rounds: 1-2 reps of your highest skill gymnastics movement

Metcon (AMRAP – Reps)

On the 1:30 x 10 Sets:

4 Chest to Bar Pull-ups

6 Single Leg Squats (R)

6 Single Leg Squats (L)

Max Handstand Push ups
sc= max DDB push press/ pike push ups