Sunday

7
Nov

Sunday

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 KB Around the Worlds (each direction)*

5/5 KB High Pulls

5/5 Bodyweight Split Squats

5 KB Good Mornings

*Standing in an upright position, rotate the KB around your body 5 times clockwise, then 5 times counterclockwise

Strength

Metcon (Weight)

3 SETS FOR QUALITY

8/8 Single KB Suitcase Split Squat

6/6 SA KB Swing

4/4 KB Clean

-Rest As Needed b/t Sets-

(Score is Weight)

Workout

Metcon (Time)

6 SETS

8 DBL KB Deadlift (53/35)|(35/26)

6 DBL KB Clean

4 KB Push Press

-Rest :30 b/t Sets-

(Score is Time)