TFL CrossFit – WOD

Front Squat

1 pausing, 1 reg

Metcon (Time)

RX+

3 Rounds For Time:

21 Pull-ups

15 Handstand Push-ups

9 Thrusters (135/95)

RX: 3 RDS

16 Pull-ups

10 Handstand Push-ups to one mat

9 Thrusters (115/75)

SC: 3 RDS

21 Banded Pull Ups

15 Pike Push ups

9 Thrusters (75/55)

Time Cap: 15 Minutes