TFL CrossFit – WOD

Push Jerk (Find a heavy set of 3)

from the floor-

Set 1 & 2: 5 push jerks

from the rack-

Set 3-6: 3 push jerks

HEAVY DAY (AMRAP – Reps)

4:00 AMRAP

3 Push Jerks (85%)

6 C2B

9 Box Jumps (24/20)

4:00 AMRAP Cal bike

4:00 AMRAP

5 Push Jerks (75%)

10 Pull ups

15 Box step ups (24/20)
1:00 rests between AMRAPs

**% based off of the 3rm you get today