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

RX+ 3 Toes to Bar 3 Chest to Bar 3 Muscle Ups

RX 3 Toes to Bar 3 Pull Ups 3 Chest to Bar

12 Thrusters (95/65)

Max Burpee Box Jump Overs (24/20)
Each gymnastics movement must be unbroken