TFL CrossFit – WOD

Metcon (AMRAP – Reps)

6:00 AMRAP

Max Wallballs (20/14)

EMOM stop and do 12 KB Swings (53/35)

Back Squat (5×4)

every 3:00

75-80% all sets

3-5 strict pull ups between

5K Prep!

Week 2: 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

-5x800m (medium/strong pace) 2 min rest after each

-3 Min. cool down jog/walk

You got this!