Friday
Announcements
NEW CLASS 5:30am Class is here Tuesday, Wednesday, Thursday.
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❤️❤️Member Referral Link❤️❤️
https://cfiorlandomembers.com/referral
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https://cfiorlandomembers.com/cfics1
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Buy supplements
http://cfiorlando.com/supps
Independence Fitness – Functional Fitness AI
Warm-up
Warm-up (No Measure)
1 ROUND
12 Alt Groiners
12 Bootstrappers
12 PVC Pass Thrus
Into…
3 ROUNDS
5 Snatch Grip Deadlifts
5 Hang High Pulls
5 Hang Muscle Snatches
5 Hang Power Snatches*
5 Overhead Squats
*Catch each Hang Power Snatch a little lower with each rep.
Strength
Snatch (Heavy 1-Rep )
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Snatch
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
30 DB Devil’s Push Press* (50/35)|(35/20)
*1 Devil’s Press + 1 Push Press = 1 Rep
-8:00 Hard Cap-
(Score is Time)
KG DB: (22.5/15)|(15/9)