11.13.17 F.I.T.

Capstone CrossFit – F.I.T.

WARM UP
800m Indian run

3 rounds of:
15 TRX rows
15 pushups
15 air squats
15 lunges (1+1=2)

CORE (5)
Coaches Choice

EMOM (10)
Odds- 50 m sprint +10 dumbbell thrusters 45/25
Even- 10 box jumps +50 mountain climbers 30/24

WITH A PARTNER
Three rounds, both partners work at same time must finish full round before moving on
50 dumbbell snatches 45/25
50 ball slams 20/14
50 cal row

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