TFL CrossFit – WOD
Metcon (Weight)
From 0-4:00
20 Step ups (50/35)
20 Squat Cleans (95/65)
20 Toes to Bar
From 4-8:00
20 Step ups (50/35)
15 Squat Cleans (135/95)
15 Chest to Bar
From 8-12:00
20 Step ups (50/35)
10 Squat Cleans (175/115)
10 Muscle Ups
From 12-18:00
Go for Max Squat Clean
