TFL CrossFit – WOD

Metcon (AMRAP – Reps)

1:30 on/1:00 offx 4

12 Air squats + 6 pistols

Max complexes 1 Toes to Bar + 1 C2B + 1 MU
1 complex= 1 rep

complex must be completed unbroken

Back Squat (6×2 @ 85-90%)

-every 3:00

-3-5 strict pull ups between

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!