TFL CrossFit – WOD

Back Squat (Go every 2:15, :15 banded hollow body hold between each set)

5@65%

4@70%

3@75%

2@80%

1@85%

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

12 Wallballs (RX+ 30/20 RX 20/14)

12 Step ups (24″/20″)

12 RX+ Chest to Bar, 8 RX Pull Ups

12 Cross Overs

12 Double Unders