TFL CrossFit – WOD

Metcon (Time ↓ Shorter is Better)

75/60 Cal Bike

5 Rope Climbs

1 Back Acre Run

5 Rope Climbs

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!