TFL CrossFit – WOD

Front Squat

1×3 From the ground…

Power or squat clean first rep

Metcon (Time)

RX+

3RFT

20 Burpee Pull Ups

20 Front Squats 155/105

20 Box Jumps 24/20

RX

3RFT

17 Burpee Pull Ups

17 Front Squats 135/95

17 Box Jumps 24/20

SC

3RFT

13 Burpee Pull ups

13front squats ( 2 challenging sets)

13 Box Jumps/ step ups