TFL CrossFit – WOD

AMERICA IS 250 (Time)

TEAM OF 3 WOD:

250m Row/ Run relay

17 Toes to Bar (synchro)

250m Row/ Run relay

76 Goblet Squats (50/35)

250m Row/ Run relay

2 Sled pushes (each) 45/25

250m Row/ Run relay

17 Chest to Bar (synchro)

250m Row/ Run relay

76 Burpees
Row/run relay=

Buddy 1 Row

Buddy 2 Run

Buddy 3 rest

until all buddys have done all 3

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!