Announcements
Oct 15th Anniv Party 18Bin @530p
Fitness – The Strip CrossFit
Full Week Programming
Monday: Olympic Lift Breakdown
Tuesday: Push Jerk
Wednesday: Long Form Cardio
Thursday: Bench and Deadlift
Friday: Back squat
Strength
Every 90 Sec Alternating for 7 Sets
3 Power Cleans or Power Snatch
5 Front or Overhead Squats
Metcon (AMRAP – Rounds and Reps)
15min AMRAP
5 Rounds of Each Couplet, 3 Rounds of Each, 1 Round
5 Dbl DB Hang Power Cleans 50s/35s
5 Toes to Bar
8 Push Ups Hands on DBs
8 DB lunges
*if you finish it’s 18 rounds and put time in comments.