Thursday

1
Sep

Thursday

Independence Fitness – Functional Fitness

Warm-up

Warm-up (No Measure)

AMRAP 9:

20 Sit ups

10 BB DL

10 BB HPC

20 Plate press (total)

Workout

Metcon (AMRAP – Rounds and Reps)

WOD

“Open 13.4”

AMRAP 7:

3-6-9…

Clean & jerks

T2B

C&J

L1: 135 / 95

L2: 95 / 65

L3: 65 / 45

T2B

L1: T2B

L2: Knee ups 12#

L3: Knee ups 6#

Skill

Burpee over box

EMOM 10:

Burpee Box Jump Overs

Burpee Qty.

L1: 8

L2: 6

L3: 4

Box height

L1: 30 / 24

L2: 24 / 20

L3: 20 / 20

Clean and Jerk (Record weight used in WOD)