TFL CrossFit – WOD

Metcon (No Measure)

EMOM 5: 5 Strict Pull ups OR 3 Strict Chest to Bar + 1 jump into big kip

EMOM 5: 3 reps of either

a)muscle ups

b)chest to bar

c)jumping pull up/c2b

Bring A Friend Week

We are excited to meet your friends !! Please have them sign in ahead of time via the drop in link on our website.

Today is twin day. We know you pick your partners before class, show up twinning and get extra raffles !

Metcon (Time)

FOR TIME w/ PARTNER:

2 Rounds:

20 Pull ups/ Ring Rows

30/24 Calorie Bike

2 Rounds:

15 C2B/ Jumping pull up

30/24 Calorie Bike

2 Rounds:

10 Muscle Ups/ Burpee Pull up

30/24 Calorie Bike