TFL CrossFit – WOD

Metcon (AMRAP – Rounds & Reps)

AMRAP 9:

10-20-30-40…

Air squat

Pull up

V-up

Push up

Back Squat (finding 8RM)

Set 1: 8 reps

Set 2: 5 reps

Set 3: 4 reps

Set 4: 8RM

Front Squat (3×5)

take 60% of 8RM BS and do 3×5 w/ pause in the bottom of each rep