TFL CrossFit – WOD

Part 1: (Weight)

2 Sets on the 2:00

10 Walking 2 DB FR Lunges

10 DB Deadbugs

2 Sets on the 2:00

8 Mixed Grip 2 DB Walking Lunges

8 DB Sit ups

2 Set on the 2:00

6 2 DB OH Walking Lunges

16 DB drag thrus
chose your own DB weight to use across all sets

Part 2: (Time)

50 DB Lunges (50/35)

40 Wallballs (20/14)

30 DB Hang Snatches (50/35)

20 Box Jumps (24/20)

1:00 Rest

20 Box Jumps (24/20)

30 DB Hang Snatches (50/35)

40 Wallballs (20/14)

50 DB Lunges (50/35)
16:00 CAP