TFL CrossFit – WOD

Front Squat (Every 2:30×4
1 squat clean + 4 front squats
:10 Ring Support Hold + 1 slow eccentric ring dip between each set)

Front Squat (2 chances to find a heavy set of 2!)

Metcon (Time)

500m/400m Row

# Push ups

400m Run

# Push Ups
RX+=35 push ups

RX=25 Push ups