TFL CrossFit – WOD

Front Squat (On the 0:00: 3 Reps, 2 sec pause in the bottom @65%
On the 2:00: 3 Reps, 2 sec pause in the bottom @70%
On the 4:00: 3 Reps, 2 sec pause in the bottom @75%
On the 6:30: 1 Pausing FS @80%
On the 8:30: 1 Pausing FS @85%
On the 10:30: 1 Pausing FS @90%)

Metcon (AMRAP – Reps)

3:00 On/ 3:00 off x 3

RX+ 6 Toes to Bar 4 Chest to Bar 2 Muscle Ups

RX 4 Toes to Bar 3 Pull Ups 2 Chest to Bar

12 Thrusters (95/65)

Max Burpee Box Jump Overs (24/20)
Each gymnastics movement must be unbroken