TFL CrossFit – WOD

Back Squat (5 rounds, every 2:30:
3 sec eccentric + 3 sec pause in the bottom each rep for 3 reps. Adding weight each rd)

between each set: 3 pull ups 3 sec on the way down, 3 sec at the bottom (active)

Metcon (Time)

5 Rounds:

6 Chest to Bar

6 2 DB FS (50s/35s)

Rest 1:00

5 Rounds:

3 Muscle Ups

6 2 DB Thrusters (50s/35s)