TFL CrossFit – WOD

Metcon (AMRAP – Reps)

2:00 on/ 2:00 offx4

20/15 Cal Row

Max Deadlifts

**weight goes down each rd
Rd 1- 225/155

Rd 2- 185/125

Rd 3- 155/105

Rd 4- 135/95

5K Prep Week 3

If you are signing up for the TFL Mighty Mile & 5K Charity run lets get your prepped! Goal is to run twice a week for the next 5 weeks. Here is your homework:

Day 1:

-5 Min. warm up jog

-4x1000m (medium/strong pace) 2 min rest after each

-3 Min. cool down jog/walk

You got this!