TFL CrossFit – WOD

Metcon (AMRAP – Reps)

3:00/3:00/3:00/4:00 AMRAPS

75 Double Unders

25 Sit ups

Max Toes to Bar

1:00 rest
score= total TTB

Murph Challange

Murph Prep EMOM

5 ROUNDS:

Minute 1: 20 Bent Over Row

Minute 2: :30 Plank hold

Minute 3:

Round 1: 20 lateral steps with mini band

Round 2: 20 monster walks (10 forward/10 backward)

Round 3: 20 fire hydrants (10/side)

Round 4: 20 air squats

Round 5: 20 Glute Bridge Ups (band around knees)

200m Run

5 pull ups

10 air squats