TFL CrossFit – WOD

Metcon (No Measure)

10 goblet squats

10 burpees

15 sit ups

rest until 2:00

300m Run

Rest until 4:00

Repeat

Back Squat (1RM DAY!)

From 0-6:00, all MINI BANDED:

5 reps @55%

4 reps

3 reps

2 reps

Every 2:45×5, no mini band:

1 BS working up to a 1RM