Wednesday

2
Feb

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 Fitness

Warm-up

Metcon (No Measure)

3 SETS

200m Run

8 Barbell Front Squat

8 Barbell Push Press (w/ :01 Pause in the Dip)*

8 Up-Down Over Bar

Strength

Metcon (Weight)

Build to a Heavy 3-Rep Thruster*

(Score is Weight)

Workout

“PUNCH OUT” (Time)

FOR TIME

800m Run

30 Thrusters (115/75)|(75/55)

30 Lateral Burpees Over Bar

(Score is Time)

KG BB: (50/35)|(35/25)