Wednesday

10
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.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Submit all Customer Service Inquiries here:
https://cfiorlandomembers.com/cfics1

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Buy supplements
http://cfiorlando.com/supps

Independence Fitness – Functional in Gym & @ Home Versions

Warm-up

Warm-up (No Measure)

1:00 Bike (EZ)

Into…

AMRAP x 4 MINUTES

10 Russian KB Swings

8 Goblet Squats

30’ Bear Crawl

Into…

1:00 Bike (Hard)

Strength

Front Squat (5×5)

ON A 12:00 RUNNING CLOCK…

5×5

Front Squat*

*Moderate for all sets

(Score is Weight)

Workout

“REDLINE” (3 Rounds for time)

3 SETS

15-10-5

Front Squats (95/65)|(65/55)

Cal Bike

-Rest 1:30 b/t Sets-

*Cal Option…12-8-4

(Score is Each Set for Time)