Wednesday

15
Dec

Wednesday

Announcements

🚨Holiday Schedule🚨
12/23 (7,9,12 noon)
12/24 (9:00am)
12/25 (Closed Merry Christmas)
12/26 (Closed Merry Christmas)
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❤️❤️Member Referral Link❤️❤️
https://cfiorlandomembers.com/referral
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Submit all Customer Service Inquiries here:
https://cfiorlandomembers.com/cfics1

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Buy supplements
http://cfiorlando.com/supps

Independence Fitness – Functional in Gym & @ Home Versions

Warm-up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK

200m Jog

Immediately into…

2 SETS

10 Slow Tempo Squats (3131) (w/ or w/o barbell in Front Rack)

8 Kang Squats (w/ or w/o barbell)

6/6 Elbow Punches

Immediately into…

Shuttle Run in Time Remaining

Strength

Hang Clean (7×3)

EVERY 1:30 x 7 SETS*

3 Hang Squat Cleans

*Keep weight light-moderate.

(Score is Weight)

Workout

Metcon (Time)

7 ROUNDS FOR TIME

200m Run

8 DB Hang Squat Cleans (50/35)|(35/20)

(Score is Time)