TFL CrossFit – WOD

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

10 KB Swings

10 Goblet Squats

10 KB swings

300m Run
35/25

Front Squat (5 sets of:
2 front squats +
4 back squats )

adding weight

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