TFL CrossFit – WOD

Metcon (No Measure)

3 rounds:

1:00 Bike

5-4-3 Clean and Jerks (adding weight)

Rest 1:00 add weight

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
TIME CAP 9:00

5K Prep!

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

-6x400m (medium/strong pace) 1 min rest after each

-5 Min. cool down jog/walk

You got this!