TFL CrossFit – WOD

Metcon (Checkmark)

:40 on / :20 off x3 rounds:

1) WBs

2) Row

3) Medball Deadbugs

Back Squat (1RM DAY!)

every 2:15×4 sets- 3 reps adding weight

every 3:00×5- 1 rep, adding to a 1RM

Front Squat (3×3 FS @65%)