Tuesday
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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https://cfiorlandomembers.com/cfics1
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Buy supplements
http://cfiorlando.com/supps
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)