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 (At 0:00: 5 reps
At 2:15: 3 reps
At 4:30: 3 reps
At 6:45: 2 reps
At 9:00: 2 reps)