TFL CrossFit – WOD

Bench Press

Every 2:30×2- 6 pausing bench (adding weight)

*3-5 strict pull ups between

Every 2:30×4 rds- 4-4-3-3 pause in first rep (adding weight)

Metcon (Time)

21-15-9 for time:

Burpee Pull ups

300m Run