TFR CrossFit Workout of the Day, WOD

*ENTIRE CLASS HAS 20 BURPEE PENALTY IF YOU FAIL TO SIGN UP FOR CLASS*

Guys, make sure you eat your spinach, wheaties, pre workout and all of the aformentioned before attempting the following series of exercises.

TFR CrossFit Wednesday WOD

Part A: 500 m rowing test
Part B: Unbroken Pull up test

Part C: 12 min amrap
10 pushups (no HR)
1 rope climb (sub 3:1 rope pulls from the floor or high jumps)