TFL CrossFit – WOD
Metcon (AMRAP – Reps)
EMOM 20:00 (5 Rounds)
Min 1) # strict pull ups
Min 2) # push ups
Min 3) 50 Double Unders
Min 4) 12 Flutter kicks + 12 bicycles + 12 sit ups
you pick your strict pull up/push up number!
Murph Challenge
Murph Prep EMOM:
4 ROUNDS:
Minute 1 : 5 pull up negatives (slow & controlled descend)
Minute 2: 25 V-Ups
Minute 3: Stop sign run
Minute 4: 24 D B Drag Throughs
Minute 5: 30 banded air squats
Murph Prep MEGA:
1 ROUND:
1000m Run
200 air squats
800m Run
30 push ups
Murph Prep Intervals:
On the 5:00 x 4 ROUNDS:
10 pull ups
:30 tall plank hold
400m Run
