TFL CrossFit – WOD

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

400m Run

48 feet HS Walk (8 mats)

40 DB Step Ups (50/35)

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SCALED WORKOUT

20:00 AMRAP

400m Run

6 ½ Wallwalks

40 DB Step ups (25/15)

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