TFL CrossFit – WOD

Metcon (No Measure)

3:00 AMRAP

1,2,3,4,5…

Banded front squat (empty BB)

Bent over row

-rest 1:00-

3:00 AMRAP

2,4,6,8…

Back squat

Back rack step back lunge

Front Squat

3 front squats +1 back squat

2+1

1+1

1+1

1+1

Back Squat (1-1-1-1)

every 3:00