TFL CrossFit – WOD

Front Squat (Every 2:45×4
1 squat clean + 4 front squats
:10 Ring Support Hold + 1 slow eccentric ring dip between each set)

Front Squat (2 chances to find a heavy set of 2!)

Metcon (Time)

400m Run

40 Push ups

400m Run

40 Push ups

400m Run