Monday

8
Aug

Monday

Independence Fitness – Functional Fitness

Warm-up

Warm-up (No Measure)

Buy In : 500/400m ski

4 Rounds

15 KBS

30 Sit ups

15 Push ups

Cash out : 500/400m ski

Skill

Metcon (No Measure)

Every 1:30 x 10:

Odd : Run

Even : Rope climbs

Rope Climb

L1: RCs

L2: Box stand ups

L3: Lay down

Run

L1: 300m

L2: 200m

Workout

Metcon (Time)

10 RFT

4 Power cleans @ 75% C&J max

6 T2B

8 Bar facing burpees

**Time cap: 20 minutes

T2B

L1: T2B

L2: Weighted knee ups 20 / 14

L3: Weighted knee ups 14 / 10