Tuesday

Announcements

This Saturday1/16 there will be a at home workout only, we are hosting a CrossFit training course.
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Independence Fitness – Functional Fitness

Warm-up

Metcon (No Measure)

2: Minute Row

Into

3 rounds

5/5 SA Ring Rows

10 PVC Pass Through

8 Snatch Grip Push Presses

(Use bar on Rounds 2/3)

Skill

Snatch

10 Minutes to go over Snatch Skill

Strength

Metcon (Weight)

On a 15 Minute Running Clock

1 Squat Snatch

+

1 Hang Squat Snatch

+

2 Overhead Squats

Workout

Metcon (AMRAP – Reps)

3 Sets

on a 5:00 Running Clock

500m Row

10 Snatches (155/75\115/55)

Max Burpee to Box Jump Overs in Remaining time (24/20)

(Score is Total Reps)