TFL CrossFit – WOD

Bench Press (5×3 every 2:30)

same weight across all sets

Metcon (AMRAP – Reps)

AMRAP 3:00

5 Strict Pull ups

30 Single Unders

10 Hand Release Push Ups

REST 1:00

AMRAP 3:00

5 Pull Ups

30 Double Unders

10 Push ups

REST 1:00

AMRAP 3:00

5 Chest to Bar

30 Single Under Cross Overs

10 HSPU