Alexis

TSCF/TVF – The Strip CrossFit View Public Whiteboard Metcon (Time) Skill work:3x tabata •DB seated presses •handstand holds or on box •box HSPU 4 rounds 400m run 21x KBS 53/35 15x goblet squats 53/35 9x HSPU or db push press

TSCF/TVF – The Strip CrossFit Metcon (Time) Share Everything with a Partner, Break Up However you decide 40 Deadlifts 155/105 40 Burpees or 40/30 Cal Bike Directly Into: 40 Deadlifts 155/105 40 Burpees or Bike 40 Pull-ups or Ring Rows Directly Into: 40 Deadlifts 155/105 40 Burpees or Bike 40 Pull-ups or Ring Rows 40

TSCF/TVF – Tread Vegas Fitness View Public Whiteboard Weekly Preview Monday: Full Body Tuesday: Arms Wednesday: Butts & Guts Thursday: Upper Body Friday: Core and Conditioning

TSCF/TVF – The Strip CrossFit CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups F: 14lb ball to 9ft target, 95lb M: 20lb ball to 10ft target, 135lb

TSCF/TVF – Tread Vegas Fitness View Public Whiteboard Weekly Preview Monday: Full Body Tuesday: Arms Wednesday: Butts & Guts Thursday: Upper Body Friday: Core and Conditioning

TSCF/TVF – The Strip CrossFit Front Squat (3,3,3+/-) Every 3 Minutes 3 Reps at 70% 3Reps at 80% 3+/- Reps at 90% Overhead Squat Metcon (Time) 5 Rounds EMOM 10 Heel Elevated Goblet Squats 70/53 20 Weighted Abmat Sit-ups 30 UnbrokenDouble Unders or 30sec Use a 15# plate for heel raise then hold against chest

TSCF/TVF – Tread Vegas Fitness View Public Whiteboard Weekly Preview Monday: Full Body Tuesday: Arms Wednesday: Butts & Guts Thursday: Upper Body Friday: Core and Conditioning

TSCF/TVF – The Strip CrossFit Strength Alternating Minutes for 5 Rounds 5 Reps Bench Press @70-75% 15/12 Cal Row(max 45sec) 5 Reps Deadlift@70-75% 15/12 Cal Row (max 45sec) Metcon (4 Rounds for reps) After Completion of Strength Rest 2minthen: Every min for 4 min: Max Strict Unbroken pull-ups. *You must Be Hanging at the Start

TSCF/TVF – Tread Vegas Fitness View Public Whiteboard Weekly Preview Monday: Full Body Tuesday: Arms Wednesday: Butts & Guts Thursday: Upper Body Friday: Core and Conditioning

TSCF/TVF – The Strip CrossFit Push Press (3,3,3+/-) Every 3 Minutes 3 Reps at 70% 3Reps at 80% 3+/- Reps at 90% Metcon (AMRAP – Rounds and Reps) 10min AMRAP 10 PushPress 115/85 10 KBSwings American 53/35 10 Lateral Hops over the BarScale Weights for Unbroken Sets Metcon (Time) 2min After finish of Metcon 15