TFL CrossFit – WOD

Back Squat (5 rounds, every 2:30:
Between sets: 2-3 ring transitions OR 5 false grip ring rows)

between each set: 3 pull ups 3 sec on the way down, 3 sec at the bottom (active)

Metcon (Time)

4 Rounds:

9 Chest to Bar

6 Front Squats (135/95)

Rest 1:00

4 Rounds:

3 Muscle Ups

9 Thrusters (95/65)