TFL CrossFit – WOD

T.U.P. (Time)

15-12-9-6-3 Reps For Time

Power Cleans (135/95 lb)

Pull-Ups

Front Squats (135/95 lb)

Pull-Ups
In honor of, U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013
To learn more about T.U.P. click here

Murph Challenge

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