TFL CrossFit – WOD
Metcon (AMRAP – Rounds & Reps)
7:00 AMRAP
12/9 Cal Bike OR 200m Run
12 BB or DB Thrusters
Squat Clean
EMOM 5- 1 tall squat clean + 1 tempo squat clean + 1 pausing FS (empty BB)
EVERY 2:00×6- 1 pausing at the knee squat clean, adding weight
Every :45x 10- 1 squat clean @90% of heaviest pausing rep
BONUS** RD 11- clean once, then max rep front squats at that 90%
