TFL CrossFit – WOD

gymnastics EMOMs (No Measure)

EMOM 3- :10 ring support hold + 1-3 dips

EMOM 3: 2 big kips + :1-3 strict pull ups

EMOM 3: 2-3 reps per minute of your hardest skill gymnastics movement

Metcon (Time)

1000m/900m Row

then-

5 Rounds:

4 Muscle Ups

12 V-Ups

48 Double Unders

then-

500/450m Row
RX+ Ring MU