Friday

19
Nov

Friday

Announcements

**Workout visibility** The WOD will not be visible for you to see in Wodify. If you need to know the workouts in advance for some reason message Tyrone.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Submit all Customer Service Inquiries here:
https://cfiorlandomembers.com/cfics1

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Buy supplements
http://cfiorlando.com/supps

Independence Fitness – Functional Fitness

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5/5 KB Strict Press

5/5 KB Bent Over Row

5/5 KB Deadlift

10 Scap Pull-Ups

Strength

Deadlift

20 Minutes

Build up to a 3 reps @ 85% Reps on Deadlift

Workout

Metcon (AMRAP – Reps)

5 SETS

ON A 3:00 MIN RUNNING CLOCK

15 Chest to Bar Pull-Ups

20 Russian KB Swings

Max Reps Goblet Squats (70/53)|(53/35)

– Rest 1:00 b/t Sets-