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)

4 Rounds:

9 Chest to Bar

6 Front Squats (135/95)

Rest 1:00

4 Rounds:

3 Muscle Ups

9 Thrusters (95/65)