TFL CrossFit – WOD

Front Squat (Heavy set of 4 Front Squat, 1 sec pause in the first rep)

Metcon (AMRAP – Reps)

For Time:

From 0-6:00:

800 Meter Run

Max Thrusters (135/95)

From 6-10:00:

400 Meter Run

Max Thrusters (135/95)

From 10:00-13:00

200m Run

Max Thrusters (135/95)