Wednesday
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Independence Fitness – Functional Fitness
Warm-up
Warm-up (No Measure)
3 Rounds
10/10 Moose Antlers
10 Hollow Rocks
10 Supermans
Into
3 Rounds
10 Scap Pull-Ups
10 Scap Push-ups
10 Empty Barbell Good Mornings
10 Alt Elbow Punches
Skill
Metcon (No Measure)
EMOM 10
Min 1: 4 Kip Swings +
4 Pull-ups
Min 2: 3 Power Cleans
building to moderate
Workout
“UPPERCUT” (AMRAP – Rounds and Reps)
ON A 12:00 RUNNING CLOCK…
20 Ring Muscle-Ups
Then in the remaining time…
2 ROUNDS
7 Power Cleans (135/95)|(95/65)
7 Lateral Burpees Over Bar
into…
2 ROUNDS
5 Power Cleans (155/105)|(115/75)
7 Lateral Burpees Over Bar
into…
AMRAP in remaining time of…
3 Power Cleans (185/125)|(135/95)
7 Lateral Burpees Over Bar
No other rep or weight changes in workout.
*New NCFIT Classic Workout!
(Score is Rounds + Reps)