TFL CrossFit – WOD

30 min classes this saturday!

This Saturday classes are in 30 minute increments instead of 1 hour!

7:30am, 8:00, 8:30, 9:00, 9:30, 10:00, 10:30.

That means if you sign up for 8am you are ready to start the WOD by 8:10! Get here early if you need extra time to warm up!

Back Squat (0:00, 10 reps @ 75%
4:00, 1 @ 80%
6:30, 1 @ 85%
9:00, 1 @ 90%
11:30, 1 @ 92-95%
15:00, 20 @ 55%)

score is set of 10

Metcon (Time)

50-40-30-20-10:

Sit ups

FC Wallkicks (2ct)