Monday 6-11
MICF 5k Challenge sponsored by Advantage PT
This is a 5k with a CrossFit twist! The run will consistof six, 1/2 mile loops and you will have to complete CrossFit movements between each of the 6 laps. That means 5 stations to, squat, thrust and press your way to the front of the pack!
The WOD will be announced the week before the 5k and all participants will be expected to know the movements prior to the event. There is are RX and Scaled divisions. (expect #95/65 with typical CF standards). Heats will run every 45 minutes and have 15 people per heat. The 1st heat will start at 8:30 am.
Prizes for the top men/womenfinishers include: Inov8′s from Mountains Plus Gear, Massages from Mecer Wellness, Progenex Recovery, and much more…
To register, follow this link, select CrossFit5K Challenge, then the date, June 30th, you can then pick your start time and RX’ed or Scaled.
Space is extremely limited, register asap!
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Strength
Squat Clean
3 reps on the minute for 10 minutes
*build to as heavy as possible
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WOD
3x
400m run
15 wall balls #20/#12
21 med ball cleans #20/12
