TFL CrossFit – WOD
26.1ish.. with a friend ! (Time)
Buy in: 100 Burpees (split)
then-
20 Wallballs
18 Box Jumps
18 Pull ups
30 Wallballs
18 Box Jumps
18 Pull ups
40 Wallballs
18 Box Jumps
18 Pull ups
66 Wallballs
18 Box Jumps
18 Pull ups
40 Wallballs
18 Box Jumps
18 Pull ups
30 Wallballs
18 Box Jumps
18 Pull ups
20 Wallballs
18 Box Jumps
18 Pull ups
RX+ 24/20 box, 20/14 WB
RX 20 inch box for all, 14/10 WB
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
