TFL CrossFit – WOD

Metcon (Time)

Farmer Carry Buy in & cash out: 200m (50s/35s)

1 Round:

18 Deadlifts (225/155)

9 Wallwalks

2 Rounds:

12 DLs (185/125)

9 Strict HSPU

3 Rounds:

9 Deadlifts (155/105)

9 HSPU

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