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 Fitness

Warm-up

Metcon (No Measure)

3:00 Cardio of Choice (Run / Row / Bike)

Immeditely into…

3 SETS (7:00 CAP) w/ an empty barbell

5 Snatch Grip Deadlift

5 Snatch High Pulls

5 Muscle Snatches

5 Overhead Squats

10 Elbow Punches

5 Front Squats

Strength

Hang Snatch (On a 15:00 RUNNING CLOCK… Build to a Heavy 1-Rep )

Workout

Metcon (Time)

PARTNER WORKOUT

IN TEAMS OF 2…

20 ROUNDS FOR TIME*

3 Front Squats (135/95)|(95/65)

3 Power Snatch

*Alternate every round. Partner 1 completes a round while Partner 2 rests.

(Score is Time)