TFL CrossFit – WOD

Squat Snatch (EMOM 4: 2 Squat Snatches (75%)
Rest 1:00
EMOM 3: 1 Squat Snatch (85%)
Rest 1:00
Every 1:30×3 : 1 Squat Snatch (add weight each rd))

Metcon (Time)

3 Rounds:

400m Run

7-5-3 reps of-

Squat Snatches

Ring Muscle Up (RX+)/ Bar MU (RX)
Squat Snatch is 75% of what you got in the EMOM

12:00 CAP