Saturday

Announcements

🚨Holiday Schedule🚨
12/23 (7,9,12 noon)
12/24 (9:00am)
12/25 (Closed Merry Christmas)
12/26 (Closed Merry Christmas)
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https://cfiorlandomembers.com/referral
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Submit all Customer Service Inquiries here:
https://cfiorlandomembers.com/cfics1

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Buy supplements
http://cfiorlando.com/supps

Independence Fitness – Functional Fitness

Warm-up

Metcon (No Measure)

2:00 Bike

Immediately into…

AMRAP x 4 MINUTES

5 Barbell Good Mornings

5 Slow RDLs

10 Elbow Punches

10 Back Rack Jumping Squats

Strength

Metcon (No Measure)

ON A 15:00 RUNNING CLOCK

3-2-2-1-1

Clean Complex*

*1 Rep = 1 Power Clean + Hang Power Clean

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

3-6-9-12…etc

Hang Power Clean*

12/10 Cal Bike**

*Barbell weight decreases thru the workout…

3-6-9 @ (185/135)|(135/95)

12-15-18 @ (155/105)|(115/75)

21 and beyond @ (135/95)|(95/65)

**Bike stays at 12/10 every round

(Score is Rounds + Reps)