TFL CrossFit – WOD
Front Squat (1RM!)
0:00: 4 pausing squats
add weight
2:00 3 eccentric squats
add weight
4:00 2 squats
add weight
6:00, 8:00, 10:00, 12:00, 14:00 1 Front Squat adding weight
Metcon (AMRAP – Rounds and Reps)
21-15-9
Thrusters (75/55)
Handstand Push Ups
SC: hand release push ups