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The Strip CrossFit – The Strip CrossFit
Workout (Time)
-15min Paced Run
-15min EMOM
a. 15/12 Cal Row
b. 12 Burpees to Plate
c. 20 Sumo Deadlift HighPulls 70/53
d. 20 Plate Lunges
e. 20 Wall Balls
-15min Paced Run
-15min EMOM
a. 15/12 Cal Row
b. 12 Burpees to Plate
c. 20 Sumo Deadlift HighPulls 70/53
d. 20 Plate Lunges
e. 20 Wall Balls
-1000m Run for Time
Score the 1k Run only!
Pacing For Zone 2: 15min Blocks
|Mile PR|15-Min Zone 2 Distance|
|5:00 |3,020 – 3,220 m |
|6:00 |2,655 – 2,815 m |
|7:00 |2,415 – 2,530 m |
|8:00 |2,190 – 2,295 m |
|9:00 |2,010 – 2,090 m |
|10:00 |1,850 – 1,930 m |
Based on a good mile time for you. I want you to try and run as close to these meters as possible in the allotted 12min block. If you’re early stay moving on 200m runs or the bike till roughly 30sec before the emom starts.
