TFL CrossFit – WOD
Metcon (No Measure)
Trick or Treat
Teams of 3 will have 1 minute at each station. Stations are: max Barbell movements, Max Cal row and rest. Teammate A will pus press Push Press, Teammate B will Front Squat, Teammate C will Power Clean. Teams can choose the order of who rows and rest, but the Barbell rotation will be Push press, front squat, power clean.
*The Bonus Round* is 3 minutes. Any teammate can choose any of the 3 lifts and has 1 minute to complete as many reps as possible. The other teammates have 3 minutes to row for calories and can switch when ever. Only 1 teammate will complete the BB reps.
Minute 1: Teammate A: Push Press / Row / Rest
Minute 2: Teammate B: Front Squat / Row / Rest
Minute 3: Teammate C: Power Clean / Row / Rest
Minute 4:Teammate A: Push Press / Row / Rest
Minute 5:Teammate B: Front Squat / Row / Rest
Minute 6: Teammate C: Power Clean / Row / Rest
Minute 7: Teammate A: Push Press / Row / Rest
Minute 8:Teammate B: Front Squat / Row / Rest
Minute 9: Teammate C: Power Clean / Row / Rest
Bonus Round
Minute 10: Any 1 teammate for max reps of Front Squat, or Push Press or Power Clean / Row
Minute 11: Row
Minute 12: Row
Intermediate : 95/65
Beginner: 65/45
