TFL CrossFit – WOD

Back Squat (Find a 3RM with a 3 second pause in the bottom of the first 2, reg on the third)

Metcon (AMRAP – Reps)

3-3-4 Minutes on/ 1:30 Off w/ a Partner

30 Partner Wallballs (20/14)

15 Synchro Burpees to Target

Max Reps of either:

Handstand Walk

Pistol

Rope Climb
1 Handstand walk mat = 2 reps

1 Rope Climb = 2 reps

Pistols R + Pistol L= 1 Rep