Thursday
Announcements
**ADJUSTED SCHEDULE** This Saturday 10/24 we will be having a 6:30pm class instead of a 9:00am class.
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Workout visibility 5am the day of the workout the WOD will be visible for you to see. If you need to know the workouts in advance for some reason message Tyrone.
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Submit all Customer Service Inquiries here:
https://cfiorlandomembers.com/cfics1
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Buy supplements
http://cfiorlando.com/supps
Independence Fitness – Functional in Gym & @ Home Versions
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
5/5 Single Arm Ring Row
10 Scap Push-ups
10 Plate Deadlifts
10 Plate Presses
Strength
Bench Press (6-6-6-6)
6-6-6-6*
Bench Press
*Start moderate and end moderate-heavy.
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
3 SETS FOR MAX REPS
1:00 – Ring Rows
-Rest :15-
1:00 – Hand Release Push-ups
-Rest :15-
1:00 – Plate G2OH (45/35)|(35/25)
-Rest :15-
1:00 – DB Slides
-Rest :15-
(Score is Reps)