TFL CrossFit – WOD

Metcon (Checkmark)

EMOM 4:00 (2 rounds)

Min 1) Tall plank w/ hands on wall :30

Min 2) 3 box jumps &

3/3 seated DB strict press w/ hold at top

Every 2:30×3

WW/ HS walk practice

2 Tall box jumps (getting higher)

4 DB snatches (getting heavier)

heavy 22.1 (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12:00

2 wall walks

8 dumbbell snatches

10 box jumps
F: RX+ 50DB/ 24-in. box, RX 35 DB/ 20-in. box

M: RX+ 70 DB/ 30-in. box, RX 50 dumbbell/ 24-in. box

5K Prep Week 4

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

-4x1200m (medium/strong pace) 2 min rest after each

-3 Min. cool down jog/walk

You got this!