TFL CrossFit – WOD

PARTNER (Time)

4 rounds:

Buy in each rd:

20 Burpees

80 DU

Then

Rd 1 (95/65)

40 hang power snatches

4 0 overhead squats

Rd 2 (115/80)

30 hang power snatches

30 OHS

Rd 3 (135/95)

40 deadlifts

4 0 hang power cleans

Rd 4 (155/105)

30 deadlifts

30 hang power cleans
30:00 CAP

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