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Independence Fitness – Functional Fitness

Warm-up

Metcon (No Measure)

4 SETS

6 Up-Downs

6 Front Squat

6 Ring Rows*

*Rounds 3 and 4 athletes can perform 3-5 Strict Pull-Ups

Strength

BACK SQUAT

1×2 @ 80% (Moderate) of 2RM

1×2 @ 85-90% (Mod-Heavy)

1×2+ @ 95% (Heavy)*

*As many reps as possible w/o failure…no more than 4-6. (Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

Buy-In Ski Cal 25/15

25 Front Squats (115/85)|(85/65)

15 Chest to Bar Pull-Ups

10 Burpees

(Score is Time)