TFL CrossFit – WOD
Metcon (AMRAP – Reps)
AMRAP 3 x 4 Rounds:
75 Double Unders
15 Dumbbell Thrusters
Max Gymnastics Reps
Rest 1 Minute Between Rounds
RX+:
Chest to Bars: 1 Point
Bar Muscle-ups: 2 Points
Ring Muscle-ups: 3 Points
DBs: 50s/35s
RX:
Pull ups: 1 point
Ring rows with feet on a box (20 inch): 2 points
Chest to bar: 3 points
DBs: 40s/30s
Scaled:
Jumping pull up (open standard): 1 point
Ring rows, facing wall with feet on the line: 2 points
Knees to Arm: 3 points
DBs: 25s/15s
Bench Press
1×1