TFL CrossFit – WOD

Metcon (Calories)

8:00 AMRAP

Buddy 1: 20 Air Squats + 5 Burpee Pull ups

Buddy 2: Max Cal Bike
calories + reps of amrap = score

Back Squat (5×3 @80-85%)

-every 3:00

-same weight across all sets

-3-5 strict pull ups between

5K Prep Week 3

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

-4x1000m (medium/strong pace) 2 min rest after each

-3 Min. cool down jog/walk

You got this!