Wednesday

Announcements

This Saturday1/16 there will be a at home workout only, we are hosting a CrossFit training course.
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Independence Fitness – Functional Fitness

Warm-up

Metcon (No Measure)

AMRAP x 5 MINUTES

30 Single or Double Unders

10 Tempo Air Squats (2121)

10 Intentional PVC Passes

10 Single Plate Press

QUICK OHS DRILL

2 SETS w/ Empty Barbell…

5 Hang Muscle Snatch

5 Behind the Neck Press (Snatch Grip)

:10 Active OH Hold (Pressing Up Strong!)

3 Very Intentional 1⁄4 or 1⁄2 OHS (Press Butt and Hips Back…Squat to 1⁄4 or 1⁄2 Depth and Stand Strong)

Strength

Overhead Squat (3×5 Overhead Squat (Moderate-Heavy)* *Same weight )

Workout

Metcon (Time)

FOR TIME

20-15-10

Snatch (115/85)|(95/55)

Up-Downs Over Bar

(Score is Time)