Saturday

3
Sep

Saturday

Independence Fitness – Functional Fitness

Warm-up

Warm-up (No Measure)

15 minutes

Line Drills

Ladder Drills

Workout

Metcon (Time)

“Girls Gone Wild”

For time w/ a partner

50 wall balls

400m run

30 snatch

30 box jumps

400m run

50 wall balls

400m run

30 box jumps

30 clean and jerks

400m run

50 wall balls

*40 minute time cap

Wall Ball (heavy)

L1: 25 / 20

L2: 20 / 14

L3: 14 / 10

Barbell

L1: 135 / 95

L2: 115 / 75

L3: 95 / 65

Box jumps (high)

L1: 30 / 24

L2: 24 / 20