TFL CrossFit – WOD

Bring A Friend Week

We are excited to meet your friends !! Please have them sign in ahead of time via the drop in link on our website.

Bring a friend this week or participate in the fun and get raffles for the chance to win a free 4 week membership or personal training session !

Clean and Jerk

Power clean + hang power clean + 2 split jerks

Metcon (Time)

3 Rounds:

400m Run

8 Clean and Jerks @75% of complex
10:00 cap

2:00 Partner Goblet Squat Challenge

Pick a partner or bring your friend! You both have max goblet squats in 2:00. Your score is total reps. the team with the most goblet squats wins extra raffle tickets for the drawings at the end of the week!