TFL CrossFit – WOD

Friday Night Power Hour

Don’t Forget Fridays 5:30 PM will now be Power Hour so we can prep for the lift off !

SPRINT x2 (AMRAP – Reps)

AMRAP 3:00

6-9-12…reps of Wallballs

6 Pull ups

*rest 2:00 mins

For time w/ 3:00 CAP:

start where you left off, going back down
RX if you complete the way back down 3:00 or under

score= all reps from both amraps

NO RX WEIGHT

Back Squat (3RM)

Set 1: 3 reps

Set 2: 2 reps

Set 3: 2 reps

Set 4: 1 rep

Set 5: 3RM

Front Squat

3×3 @65% of 3RM, first rep is slow eccentric (4 sec down)