TFL CrossFit – WOD

Hang Clean (6-5-4-3-)

every 2:15

adding weight for 4 rounds

Metcon (Time)

4 rounds for time:

300m Run

10 Hang Power Cleans (155/105)

15 Burpees over bb

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!