TFL CrossFit – WOD

EMOM 10 (Checkmark)

Min 1) 5 strict pull ups + 5 air squats

Min 2) 8 push ups + :10 HB hold

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:00

6 Pull Ups

9 DB Bench

12 Medball Box Step Overs

*Every 3:00 Including 0:00, Run 200m
pick up where you left off

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