TFL CrossFit – WOD

Metcon (Checkmark)

AMRAP 8:00

10 Walking DB lunges

2 Wallwalks/ 8 push ups

5 hang DB squat clean

8 ring rows

Back Squat (5×5 @ 75%)

3-5 strict pull ups between sets

going every 3:00

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!