Friday

1
Jul

Friday

Independence Fitness – Functional Fitness

Warm-up

Metcon (No Measure)

2 ROUNDS

12/10 Cal Row

50 Single Unders

10 Barbell Strict Press w/ :01 Pause OH

Into…

2 ROUNDS

12 Alt. Back Rack Elbow Punches

10 Up-Downs

8 Barbell Push Press

6 Tall Jumps w/ :01 Pause in Catch*

*Jump up tall, fully extending the hips, and land in a Quarter-Squat stance.

Strength

1 Push Jerk + 1 Split Jerk

Build to a Heavy Complex of:

1 Push Jerk

+

1 Split Jerk

Workout

Metcon (Time)

FOR TIME

50-50-50-50

Double Unders

40-30-20-10

Cal Row

10-10-10-10

Push Jerk (155/105)|(115/75)

*Alt. Cal Option: 30-24-15-8

(Score is Time)