TFL CrossFit – WOD

Metcon (Time)

15-12-9:

Thrusters (95/65)

Pull Ups

rest 1:00

3 Rounds:

7 Thrusters (115/75)

7 Chest to Bar

rest 1:00

5-3-1:

Thrusters (135/95)

Muscle Ups
15:00 cap

Front Squat (5 @ 55%
5 @ 60%
3 @ 65%
3 @ 70%
Max Reps at 75%)