Tuesday

25
Jan

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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Independence Fitness – Functional Fitness AI

Warm-up

Warm-up (No Measure)

3 ROUNDS

20 Alt Shoulder Taps

5 Knee Push-Ups

10 Up Downs

10 See-Saw Bent Over Row

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Rope Climb Practice

(No Measure)

Workout

Metcon (Time)

FOR TIME

200m DB Carry (50/35)|(35/20)*

20 Burpees

4 Rope Climbs

40 Jumping Lunges

4 Rope Climbs

20 Renegade Rows

4 Rope Climbs

40 Jumping Lunges

4 Rope Climbs

20 Burpees

200m DB Carry

*For both carries, first 100m in Front Rack and second 100m in Farmer Carry for 200m total each carry.

(Score is Time)

KG DB: (22.5/15)|(15/9)