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Independence Fitness – Comp Training

A. CONDITIONING

Warm-up (No Measure)

Re-hit Open 21.2!

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

4 ROUNDS (:15 each movement)

Jumping Jacks

Groiners

Up-Downs*

Air Squats**

*Rounds 3 & 4 perform Burpees

**Rounds 3 & 4 perform Jumping Squats

Strength

Front Squat (9-7-5)

9-7-5

Front Squat*

*Set 1 – Moderate

Set 2 – Moderate-Heavy

Set 3 – Heavy

(Score is Weight)

Workout

“POINT BREAK” (Time)

FOR TIME

9-7-5-15-12-9

Front Squat (155/105)|(135/95)

Bar Facing Burpee

Optional Finisher

Metcon (AMRAP – Reps)

3 SETS

Max Reps Strict Pull-Ups

-Rest as Needed b/t Sets-

(Score is Lowest Reps)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No Additional Strength.