TFL CrossFit – WOD

Push Press (5×5 ~70%)

same weight

Metcon (2 Rounds for reps)

EMOM 12:00 (6 rds) w/ Partner:

Min 1) Bike Cals

Min 2) AMRAP 10 toes to bar + 10 BB Lunges (95/65)
score= total cals + total reps

both partners working on separate minutes at the same time

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