Wednesday

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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https://cfiorlandomembers.com/cfics1

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Independence Fitness – Functional in Gym & @ Home Versions

Warm-up

Warm-up (No Measure)

Team 200m Run

Into…

3 Rounds

7 Boot Straps

7/7 SA DB DL + DB Row*

7/7 SA DB Russian Swings

7/7 SA DB Strict Press

* 1 Rep = Hinge to DL, pause at bottom position, Row, stand to complete DL

Strength

Metcon (Weight)

EMOM x 16 MINUTES

MIN 1 – :40 Max SA DB Bench Press (R)

MIN 2 – :40 Max SA Supported DB Row (R)

MIN 3 – :40 Max SA DB Bench Press (L)

MIN 4 -:40 Max SA Supported DB Row (L)

(Score is Weight)

Workout

Metcon (Time)

10 ROUNDS FOR TIME

10 DBL DB Snatch (35/20)|(20/15)

100m Run

-Hard Cap 13:00-

(Score is Time)

KB DB: (15/9)|(9/6)