TFL CrossFit – WOD
Metcon (Time)
FOR TIME RX+
10-8-6-4-2
Squat cleans (155/105)
5-4-3-2-1
Muscle Ups
Rest 3:00
5-4-3-2-1
Squat Cleans (185/125)
10-8-6-4-2
Chest to Bar
FOR TIME RX:
10-8-6-4-2
Squat cleans (115/85)
5-4-3-2-1
Chest to Bar
Rest 3:00
5-4-3-2-1
Squat Cleans (155/105)
10-8-6-4-2
Pull Ups
FOR TIME SCALED:
10-8-6-4-2
Squat cleans (65/45)
5-4-3-2-1
Banded Pull Ups
Rest 3:00
5-4-3-2-1
Squat Cleans (95/65)
10-8-6-4-2
Ring Rows
From 18:00-25:00 Find 1RM Squat Clean
