TFL CrossFit – WOD
Back Squat
Find a heavy single
Metcon (AMRAP – Rounds and Reps)
RX+
AMRAP 15:
40/30 Calorie Row
20 Thrusters (75/55)
8 Bar Muscle-ups
RX
AMRAP 15:
40/30 Calorie Row
20 Thrusters (75/55)
4 Bar Muscle-ups
SC
AMRAP 15:
30/20 Calorie Row
20 Thrusters 45/35
10 Straight Leg T2b or Straight Leg kipping L Sits
