Wednesday

3
Nov

Wednesday

Announcements

**Workout visibility** The WOD will not be visible for you to see in Wodify. If you need to know the workouts in advance for some reason message Tyrone.
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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)

Power Clean (Enter Heaviest Weight from WOD or Skill)