Tamalpais CrossFit WOD December 20 2018

Alternate between the 2 for 5 RNDS of ea- NFT

  • 200 M Row or Run or 8 cal assault

and

  • Choose what you have been working on in the TCF 5’s:

2-5 Ring Muscle Ups

2-5 Bar Muscle Ups

2-5 Ring Dips

2-5 Bar Dips

2-5 Pull  Ups/strict or kip

 

THEN:

16 Min AMRAP

16 Sprawls

16 Ring Rows

16 Bent Over Rows 40/25

16 Ft Bear Crawl

16  Cal Row

16 MT Climbers

By |2018-12-19T20:30:17+00:00December 19th, 2018|Workouts|0 Comments