TFL CrossFit – WOD

Metcon (Time)

5 rounds of:

8 thrusters, weight 1

7 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:

5 thrusters, weight 2

4 bar muscle-ups

Time cap: 15 minutes

F: 65lb, 95lb

M: 95lb, 135lb

Hang Clean (from 16-24, find a heavy complex of:
1 DL+ 1 hang clean + 1 shoulder to over head)