Friday

21
Jan

Friday

Announcements

This Saturday1/16 there will be a at home workout only, we are hosting a CrossFit training course.
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Independence Fitness – Functional Fitness

Warm-up

Metcon (No Measure)

3 ROUNDS

10 Elbow Punches w/BB

5 Front Squats w/BB

5 Strict Press w/BB

Then…

1 ROUND

30 Alt Reverse Lunges

20 Burpees

10 Cal Bike

5 Empty Barbell Back Squats

Strength

Power Clean

Workout

Metcon (AMRAP – Reps)

AMRAP x 3 MINUTES

Max Burpees

-Rest 3:00-

AMRAP x 3 MINUTES

Max Cal Bike

(Score is Reps for Each Set)