TFL CrossFit – WOD

Power Clean (5@70%
4@75%
3@80%
2@85%
1@90%)

every 2:30, :10 Hollow body hold + 10 Hollow rocks between each

Metcon (AMRAP – Reps)

4:00 AMRAP:

21 Hang Power Cleans 95/65

21 Toes to Bar

21 Box Jumps (24/20)

21/18 Cal Row

Rest 4:00

4 AMRAP:

15 Hang Power Cleans 95/65

15 Toes to Bar

15 Box Jumps

15/12 Cal Row

Rest 4:00

4 AMRAP:

9 Hang Power Cleans 95/65

9 Toes to Bar

9 Box Jumps

9/6 Cal Row