Thursday

Announcements

This Saturday1/16 there will be a at home workout only, we are hosting a CrossFit training course.
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https://cfiorlandomembers.com/referral
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Submit all Customer Service Inquiries here:
https://cfiorlandomembers.com/cfics1

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Independence Fitness – Functional in Gym & @ Home Versions

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

8/6 Cal Bike

20 V-ups

8/6 Cal Bike

10 Kang Squats

8/6 Cal Bike

10 Broad Jumps

Strength

Metcon (Weight)

EMOM x 10 MINUTES

1 Power Clean

+

2 Hang Power Clean

+

1 Front Squat

*Keep weight light-moderate.

(Score is Weight)

Workout

Metcon (Time)

2 ROUNDS FOR TIME

80/64 Cal Bike

40 Toes to Bar

*Every 2:00, not including 0:00, complete 3 Power Cleans (135/95)|(95/65).

-Time Cap 26:00-

(Score is Time)

KG BB: (60/45)|(45/30)