TFL CrossFit – WOD

Metcon (Time)

10-8-6-4-2

Hang Power Cleans (95/65)

Front Squats (95/65)

100-80-60-40-20

Double Unders

Front Squat (5 sets of:
2 front squats +
4 back squats )

adding weight

Murph Challenge

Murph Prep EMOM:

4 ROUNDS:

Minute 1 : 20 lat pull downs with skinny band (arms straight pulling band down towards hips)

Minute 2: :30 hollow body hold

Minute 3: 20 face pulls with skinny band

Minute 4: 20 bodyweight lunges

Minute 5: 30 shoulder taps

Murph Prep MEGA:

1 ROUND:

800m Run

25 pull ups

150 air squats

600m Run

Murph Prep Intervals:

On the 4:00 x 5 ROUNDS:

300m Run

12 push ups

:20 bottom of the squat hold