TFL CrossFit – WOD

Metcon (AMRAP – Rounds and Reps)

22:00 AMRAP

500/400m Row

400m Run or 30/24 cal bike

20 Toes to Bar

Murph Challenge

Murph Prep EMOM:

5 ROUNDS:

Minute 1 : 200m run

Minute 2: 20 shoulder taps + 3 push up negatives (slow & controlled descend)

Minute 3: 30 jumping air squats

Minute 4: 10 ring rows + :10 top of of the ring row hold

Murph Prep MEGA:

1 ROUND:

1 Murph Mile Run

40 pull ups

100 push ups

1 Murph Hill Run (run to bottom of Murph hill and back up)

Murph Prep Intervals:

On the 7:00 x 3 ROUNDS:

400m Run

20 pull ups OR ring rows

200m run

20 push ups