Saturday

Announcements

**Workout visibility** The WOD will not be visible for you to see in Wodify. If you need to know the workouts in advance for some reason message Tyrone.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Submit all Customer Service Inquiries here:
https://cfiorlandomembers.com/cfics1

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Buy supplements
http://cfiorlando.com/supps

Independence Fitness – Functional in Gym & @ Home Versions

Warm-up

Warm-up (No Measure)

3 ROUNDS

5 Wide Grip Scap Pull-Ups + :10 Active Hold

:45 Bike

5 Good Mornings

:45 Banded Straight Arm Lat Pull Downs

Strength

Metcon (Weight)

3 SETS

7-10 Wide Grip Pull-Ups*

20 KB Alt. Gorilla Rows

*Pull-Ups must be unbroken.

-Rest 2:00 b/t Sets-

(Score is Weight)

Workout

Metcon (4 Rounds for time)

4 SETS

25/20 Cal Bike

15 Pull-Ups

-Rest 1:30 b/t Sets-

(Score is Each Set for Time)