TFL CrossFit – WOD

Front Squat (3 Rounds on 2:30: 2 sec pause in the bottom x3 reps @65%,70%,75%
3 Rounds on the 3:00: 1 Pausing FS @80%,85%,90%)

Metcon (AMRAP – Reps)

3:00 On/ 3:00 off x 4

9 Gymnastics Movements

12 Thrusters (95/65)

Max Burpee Box Jump Overs (24/20)
Rd 1: Pull Ups

Rd 2: Toes to Bar

Rd 3: Chest to Bar

Rd 4: Muscle Ups