Saturday

7
Aug

Saturday

Announcements

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Independence Fitness – Functional Fitness

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Warm-up

Warm-up (No Measure)

9 MINUTES EMOM

Min 1 – :45 Bike (Start EZ, increasing pace each round)

Min 2 – 10-15 Air Squats

MIN 3: 10 Scap Pushups+ 10 Scap Pull-ups

Workout

Metcon (Time)

Todays workout is altered a bit. We re going to do a memorial workout thats very similar to the Original “Piece of Cake” is in Memory of Jonathan and Rossana P local members of AFOnation gym that were lost recently in an accident.

In Teams of 2 or 3 45 Minute Cap

Buy In:

5 Rope Climbs

1 Mile Echo Bike

Then

19 Rounds of

2 Muscle ups

1 Squat Clean (185/105)

7 Strict HSPU

31 Doubles

Buy Out:

24 Deadlifts (205/135)

1 Mile Echo Bike

(Score is Time)