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3
Jan

Saturday

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Independence Fitness – Comp Training

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A. CONDITIONING

Metcon (Time)

3 ROUNDS FOR TIME

20 Toes to Bar

20 Alt DB Snatch (50/35)

20 Single DB Step-Up (24/20)

*DB Can be held any way on the body similar to Open standard.

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Row (EZ pace)

10 Scap Push-Ups

10 Scap Pull-Ups

5 Wall Ball Front Squats

5 Wall Ball Push Press

5 Wall Ball Thruster

1 ROUND

:30 Row (MOD pace)

10 Kipping Swings

5 Wall Ball Front Squats

5 Wall Ball Push Press to Target

5 Wall Balls

1 ROUND

:30 Row (SPRINT)

10 Kipping Swings

10 Wall Balls

Workout

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Finisher

Warm-up (No Measure)

FOR QUALITY

100 Hollow Rocks

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (3 Rounds for time)

3 SETS

3 Hang Power Cleans (185/125)

25′ HS Walk

3 Hang Power Cleans (185/125)

25′ HS Walk

-Rest 2:00 b/t Sets-

(Score is Each Round for Time)