TFL CrossFit – WOD

Push Press (5 sets of 3)

working up top 3RM

25s (AMRAP – Rounds and Reps)

9:00 AMRAP

25 Thrusters

25 Hang Cleans

25 Push Press

25 Deadlifts

25 Snatches
95/65 RX

Murph Challenge

Murph Prep EMOM:

4 ROUNDS:

Minute 1 : 5 pull up negatives (slow & controlled descend)

Minute 2: 25 V-Ups

Minute 3: Stop sign run

Minute 4: 24 D B Drag Throughs

Minute 5: 30 banded air squats

Murph Prep MEGA:

1 ROUND:

1000m Run

200 air squats

800m Run

30 push ups

Murph Prep Intervals:

On the 5:00 x 4 ROUNDS:

10 pull ups

:30 tall plank hold

400m Run