TFL CrossFit – WOD

10:00 EMOM (No Measure)

Odd minute on rings- :10 support hold + 6 banded ring dips

Even- handstand + pistol work

Metcon (AMRAP – Rounds and Reps)

AMRAP 0-10:00

5 Hand Release Push Ups

10 DB Lunges (50/35)

25 Double Unders

-right into-

AMRAP 10:00-20:00

5 HSPU

10 Pistols

25 Cross-overs
*on the 0:00/5:00/10:00/15:00 mark run 300m