TFL CrossFit – WOD

Front Squat (1, 5 second eccentric, 1, 2 second pause in the bottom front squat )

1 set every 2:15 x5 rounds

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 25/20 cal Bike

Max Rounds With Time Remaining:

12 Front Squats (115/85)

6 Burpee Box Jump Overs (24″/20″)

[Rest 5 Minutes ]

AMRAP 5:

Buy-In: 25/20 cal Bike

Max Rounds With Time Remaining:

9 Front Squats (135/95)

6 Burpee Box Jump Overs (24″/20″)

[Rest 5 Minutes ]

AMRAP 5:

Buy-In: 25/20 cal Bike

Max Rounds With Time Remaining:

6 Front Squats (155/105)

6 Burpee Box Jump Overs (24″/20″)

*Score = Reps, the BIKE is only a Buy-In.