TFL CrossFit – WOD

Split Jerk (0:00- 5 front squats + 5 split jerks
2:00- 3 and 3
4:00- 2 and 2
6:30, 9:00 & 11:30 – 1 front squat + 1 split jerk )

-From the rack

-adding weight as form allows

Metcon (AMRAP – Reps)

3 Rounds, 3:00 On/1:30 Off

Front Squats

Shoulder to Overhead

Thrusters

Max Dubs
RD 1: 12 reps @ 95/65

RD 2: 10 @ 115/75

RD 3: 8 @ 135/95