Fitness – The Strip CrossFit
Metcon (Time)
Share with a Partner Everything
Switch Whenever You’d Like
Complete a 5k Row
While also
100 Sit-ups
100 Back Rack Lunges 75/55
100 Sit-ups
100 Front Rack Lunges
100 Sit-ups
100 Overhead Lunges
In House Comp
Event 1 (9a start)
1k Run Everyone
1k/800m Row for top 5
1mile/.6mile Bike for top 3
one part goes immediately into the next. No reset between. You get to carry over any lead you may have.
Event 2 (9:40start heat 1, 10a start heat 2)
12min AMRAP
50 Situps
2 Wall Walks
50 Back/Front/Overhead Lunges 75/55
2 Wall Walks
Changes from back to front to overhead each round you get back to it. Hands must touch toes on sit-ups, knee must touch abmat on lunges
Event 3 (10:30 start everyone!)
7 Minutes to Establish a 5 Rep Unbroken Clean and Jerk
7 Minutes for a 3 Rep
7 Minutes for a 1 Rep
score is the total of all 3 lifts combined
Event 4 “Fran” (11:15 heat 1, 11:40 Heat 2)
21-15-9
Thrusters 95/65
Pullups
