Saturday

22
Jan

Saturday

Announcements

This Saturday1/16 there will be a at home workout only, we are hosting a CrossFit training course.
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Independence Fitness – Functional in Gym & @ Home Versions

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Bike

5 Scap Pull-Ups

10 Alt. Deadbugs

5 Empty Barbell Hang Muscle Cleans

*Partner Option Warm-Up:

2 ROUNDS (EACH)

P1: Moderate Pace Bike

P2: 4 Scap Pull-Ups

6 Empty Barbell Hang Muscle Cleans

8 Alt. Deadbugs

Strength

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – :40 Supinated Ring Rows

MIN 2 – :40 Ring Skull Crushers

MIN 3 – :40 Tuck Hang

(Score is Reps)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

30/25 Cal Bike

25 Toes to Bar

20 Hang Power Cleans (115/75)|(75/55)

(Score is Time)

KG BB: (50/35)|(35/25)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

150/120 Cal Bike

120 Toes To Bar

100 Hang Power Clean (115/75)|(75/55)

*P1 works while P2 rests. Split work as needed.

(Score is Time)

KG BB: (50/35)|(35/25)