TFL CrossFit – WOD

Metcon (2 Rounds for time)

At 0:00

3 Rounds For Time:

300m/250m Row

20 Alt. DB Snatch (50/35)

At 10:00

3 Rounds For Time:

100 Double Unders

10 Single Arm Devil Press (50/35)
Score = Time to Complete Each 3 Rd Section

Metcon (No Measure)

Every 2:00 x 4 Rounds

5 Deadlifts (adding weight)

:20 HB Hold + 10 Hollow Rocks
For Quality!!!