TFL CrossFit – WOD

QUARTERFINALS WEEK

starting TODAY we are going to be doing the quarterfinals wods as a gym! These are the WODs that are the next phase after the open. When they came out, the top 25% in the open had 4 days to get them done, and over the next 4 days you will also do all 4 WODs!

Overhead Squat (6-5-4
)

-every 2:30, ending slightly heavier than WOD weight

Back Squat (6-5-4)

IF YOURE NOT DOING OHS you can do BS! :)

Metcon (Time)

10 Parking lot shuttle runs

20 OHS (115/80)

30 Lat. Burpees over BB

rest 1:00

30 lat. burpees over BB

20 OHS (115/80)

10 Parking lot shuttle runs
12:00 cap