TSCF/TVF – The Strip CrossFit
Weighted Chin-ups (3-3-3-3-3)
Alternating Minutes with Dips
Weighted Dips (3-3-3-3-3)
Metcon (AMRAP – Rounds and Reps)
20min AMRAP
+200m Run
+5 Pull-ups
+10 Pushups
+15 Abmat Sit-ups
RX+ VEST IT UP
If we are still working on volume, keep it at the 200/5/10/15 and do total rounds there
The Workout Goes:
200/5/10/15 then
400/10/20/30 then
600/15/30/45 then
800/20/40/60 and so on