TFL CrossFit – WOD

30 min classes today!

if you sign into 8:00am, the workout starts very shortly after then! Come early to warm up if you need more than 10:00 to do so!

DOORS OPEN AT 6:40am!

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

On your own warm up (No Measure)

On your own warm up, in the parking lot:

200m jog

Do each stretch half the parking lot length-

Shoo chickens

Frankenstein

Spider-Man lunge

High knees

Butt kicks

Then inside-

Down dog to child’s pose 1:00

Dead hang :15

10 DB deadlifts

DB OH hold :15 each side

5 small kips + 5 bigger kips