TFL CrossFit – WOD

Happy 4th Week !

Holiday Hours this Week :

Monday & Tuesday Normal

Wednesday: No 4:30, 5:30 6:30PM classes

Thursday 4th : 8-9-10am WODs

Friday: No 4:30 & 5:30- PM classes

Front Squat (5-4-3-2-1 Reps all with a 3 sec decent and 2 sec pause)

Metcon (Time)

AMRAP 10:00

200m Run

1 Rope Climb

10 Box Jump Overs 30/24

1 Rope Climbs