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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Independence Fitness – Functional Fitness

Warm-up

Metcon (No Measure)

2 ROUNDS

10 Bootstrappers

10 Scap Pull-Ups

10 “Perfect Stretch”*

Into…

AMRAP x 6 MINUTES

:30 Jump Rope**

12 KB Sumo Romanian Deadlifts

10 Kipping Swings

24 Alt Reverse Lunges

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

75 Double Unders

25 Russian KB Swings (70/53)|(53/35)

20 KB Goblet Reverse Lunge

15 Toes to Bar

100m Single KB Suitcase Carry*

*Switch hands at 50m.

(Score is Rounds + Reps)