TFL CrossFit – WOD

Back Squat (5 reps (~50%)
4 reps (~55%)
3 reps (~65%)
2 reps (~70%)
1 rep (~75%))

Each rep: 3 sec eccentric + 1 sec pause

Metcon (Time)

400m Run

30 WBs (20/14)

30 Box Jumps (24/20)

300m Run

20 WBs (20/14)

20 Box Jumps (24/20)

200m Run

10 WBs (20/14)

10 Box Jumps (24/20)