TFL CrossFit – WOD

Front Squat (Every 2:30×4
1 squat clean + 4 front squats
:10 Ring Support Hold + 1 slow eccentric ring dip between each set)

Front Squat (2 chances to find a heavy set of 2!)

Metcon (Time)

8 Rounds:

8 Bar Over Burpees

8 Toes to Bar

1 Clean (225/155)
16:00 CAP

RX+ (225/155) squat or power

RX (185/125) squat or power