11.11.17 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (12)
2 Rounds:
10 Light Weight wall balls
10 lateral box overs
10 TRX mountain climbers
500 meter run

Core (7)
Coaches Choice

F.I.T. Test (3)
2 minutes ME abmat sit-ups

Workouts (28)
Complete 1x through. Go in Order. Complete all reps before moving to next in line:
400m Run (500m Row)
25 Pull-Ups
50 Hand Release Push-ups
50 Barbell Deadlifts (95/65)
50 Box Jumps (24/20)
50 DB Clean & Press
50 Barbell Floor Wipers (45/35)
25 Chin-Ups

400m Run (500m Row)

Finisher
Descending ladder from 11 to 9 of:
11 Slam Balls
11 Box Donkeys (24)
100m Sprint
11 cals on Rower

Then 10, 10, run, cals
Then 9, 9, run, cals

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