TFL CrossFit – WOD

Metcon (AMRAP – Reps)

AMRAP 20:00

Buddy 1: Max reps Bear complex (1 power clean + 1 front squat + 1 push press + 1 back squat + 1 BTN press)

Buddy 2: 200m Run

SWITCH

Together: 10 Synchro Burpees + 10 Synchro sit ups
BB: 95/65

score= runs + total number of bear complexes

(200m run =2 reps)

5K Prep!

If you are signing up for the TFL Mighty Mile & 5K Charity run lets get your prepped! Goal is to run twice a week for the next 5 weeks. Here is your homework:

Day 1:

-5 Min. warm up jog

-6x400m (medium/strong pace) 1 min rest after each

-5 Min. cool down jog/walk

You got this!