TFL CrossFit – WOD

Metcon (Time)

5 Rounds, Every 3 Minutes

1 Back Squat

300m Run

score = Slowest Round

Back Squat

4 rounds, every 2:30-

200m Run

5-4-3-2 back squat (adding)

5 rounds, every 3:00-

1 Back Squat

300m run

5K Prep LAST WEEK!

Last week before the run! Lets prep one day early this week and get our steps in the other.

Day 1:

-½ mile warm up jog

-8x600m (medium/strong pace) 2 min rest after each

-½ mile cool down jog, finish with 2 minute walk

Day 2:

-Walk 2 miles and think about how much fun Sunday is going to be!

You got this!