TFL CrossFit – WOD

Metcon (Time)

For Time:

50/40 Calorie Bike OR Row

25 Pull Ups

50 Push Ups

75 Air Squats

30/24 CalorieBike OR Row

15 Pull Ups

30 Push Ups

45 Air Squats

10/8 Calorie Bike OR Row

5 Pull Ups

10 Push Ups

15 Air Squats

** Athlete can split up Pull up, push up and air squat reps any way the choose.

Overhead Squat (1 X 10)

Back Squat (1 X 10)