TFL CrossFit – WOD

Hang Clean (4RM)

Metcon (Time)

10-8-6 Reps of:

Lateral bar over Burpees

Hang Power Cleans

Lateral bar over Burpees

Chest to Bar

1:00 rest

5-3-1 Reps of

Lateral Bar over Burpees

Hang Power Cleans (heavier)

Lateral Bar over Burpees

Muscle Ups

Time Cap: 16:00
RX+= 135/95, 155/105

RX= 95/65, 115/85

SC= 95/65 and jumping chest to bar/ chin over bar