Friday

4
Feb

Friday

Announcements

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

Warm-up

Warm-up (No Measure)

2:00 Row (Increase pace every :30)

Into …

1 SET (:45 ON / :15 REST)

MOVT 1 – Air Squats

MOVT 2 – Push-Up to Pike

MOVT 3 – Cossack Squats

MOVT 4 – Wall Ball Strict Press

Into …

2:00 Row (Increase pace every :30)*

*Start at faster pace than the first time on the rower.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES

7 Power Snatches (115/75)|(75/55)

14 Wall Balls (20/14)|(14/10)

21/16 Cal Row

(Score is Rounds + Reps)

KG BB: (50/35)|(35/25)

KG WB: (9/6)|(6/5)

Optional Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

8-12 Barbell Roll-Outs

Followed By…

5:00 Foam Roll

(No Measure)