TFL CrossFit – WOD

Front Squat (1RM!)

0:00: 4 pausing squats

add weight

2:00 3 eccentric squats

add weight

4:00 2 squats

add weight

6:00, 8:00, 10:00, 12:00, 14:00 1 Front Squat adding weight

Metcon (AMRAP – Rounds and Reps)

21-15-9

Thrusters (75/55)

Handstand Push Ups
SC: hand release push ups