TFL CrossFit – WOD

Metcon (No Measure)

:40 on/:20 offx 5 rounds:

1) 5 KB DLs + Max KB Swings

2) HS Walk/ Wallwalk

3) Cal Row

Deadlift (Weightlifting Variable Reps & Sets)

On a clock, rest 1:00 after each set, adding weight as you like. 8:00 CAP

Murph Challenge

Murph Prep EMOM

5 ROUNDS:

Minute 1: 20 Bent Over Row

Minute 2: :30 Plank hold

Minute 3:

Round 1: 20 lateral steps with mini band

Round 2: 20 monster walks (10 forward/10 backward)

Round 3: 20 fire hydrants (10/side)

Round 4: 20 air squats

Round 5: 20 Glute Bridge Ups (band around knees)

200m Run

5 pull ups

10 air squats