TFL CrossFit – WOD

Metcon (AMRAP – Rounds and Reps)

20 AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

**On the 0:00, 4:00, 8:00, 12:00, 16:00 do 2 sled pushes**

At the 20:00 run the Murph Mile

1-Mile Run (Time)

Max Effort 1-Mile Run