TFL CrossFit – WOD

Metcon (Time)

55 Box Jump overs (24/20)

55 Cal Row

55 DB Snatches (50/35)

55 Cal Bike

Metcon (Checkmark)

5 rounds, every 2:30

12 v-ups

10 dips on box

8/8 weighted step ups

Murph Challenge

Murph Prep EMOM:

4 ROUNDS:

Minute 1 : 20 lat pull downs with skinny band (arms straight pulling band down towards hips)

Minute 2: :30 hollow body hold

Minute 3: 20 face pulls with skinny band

Minute 4: 20 bodyweight lunges

Minute 5: 30 shoulder taps

Murph Prep MEGA:

1 ROUND:

800m Run

25 pull ups

150 air squats

600m Run

Murph Prep Intervals:

On the 4:00 x 5 ROUNDS:

300m Run

12 push ups

:20 bottom of the squat hold