TFL CrossFit – WOD
Happy Birthday April M!!!
Front Squat
Front Squat – every 2 minutes
first 5 sets @ 75%
Minute 0:00 = 1 squat
Minute 2:00 = 2 squats
Minute 4:00 = 3 squats
Minute 6:00 = 4 squats
Minute 8:00 = Max squats
** The goal is more than 5 – athlete stops once form alters
Minute 11:00
12 reps @62.5%
Minute 14:00
20 reps @50%
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
400 Meter Run
15 KB Swings
5-4-3-2-1 Rope Climbs
RX+5-4-3-2-1 Rope Climbs 50/35 KB
RX 4-3-2-2-1 Rope CLimbs 50/35 KB
