TFL CrossFit – WOD

Clean and Jerk (1 clean + 1 hang clean + 2 jerks)

every 2:30

adding weight, starting around 65% of 1RM

6 rounds

Grettel (Time ↓ Shorter is Better)

10 Rounds For Time:

3 Clean and Jerks (135/95 lb)

3 Burpees Over the Bar
To learn more about Grettel click here

5K Prep!

Week 2: 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

-5x800m (medium/strong pace) 2 min rest after each

-3 Min. cool down jog/walk

You got this!