FlipN’run

CrossFit Isorropia – CrossFit Warm-up *See whiteboard Metcon (AMRAP – Reps) 1 tire flip 600+/350+ 100m run 2 tire flips 100m run 3 tire flips 100m run etc… AMRAP 30 minutes Accessory Work *See whiteboard

Girls Girls Girls

CrossFit Isorropia – CrossFit Warm-up *See whiteboard Metcon (Time) As a 2 person team: Partner 1 “Elizabeth” (squat clean) Partner 2 “Amanda” Partner 1 “Nasty Girls” Partner 2 “Jackie” Partner 1 “Helen” Partner 2 “Helen”

4-5

CrossFit Isorropia – CrossFit Warm-up *See whiteboard Metcon (Time) 500m row 15 ring push ups 20 toes-to-bar 4 roundsRx+ = 5 rounds Accessory Work *See whiteboard

7 minute qualifier

CrossFit Isorropia – CrossFit Warm-up *See whiteboard A): Split Jerk (Est. 1RM then 80% of that for 4×1) B): Metcon (AMRAP – Reps) 9 deadlifts 275/155# 3 ring muscle ups AMRAP 7 minutesScale to 3-5 strict pull ups Core Work *See whiteboard

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