TFL CrossFit – WOD

Metcon (Time)

40 Thrusters (45/35)

21 Pull ups

30 Thrusters (75/55)

15 Toes to Bar

20 Thrusters (95/65)

9 Chest to Bar

10 Thrusters (115/75)

6 Muscle ups

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!