1.7.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (Cap at 10)
5 rounds of:
200m row, then 300m, 400m…
7 off box push-ups
8 straight leg sit ups
9 squats
10m walking lunges

Core (8)
Coaches Choice

AMRAP w/ partner (12)
-10 minutes to complete as many rounds & reps as possible:

P1 – accumulates ME: KB alt SA snatches
P2:
10 slam balls (40/30)
5 box jumps w/ SB
10 Slam Ball V-Ups

Workout 2 w/ partner (Cap at 10)
-Divide reps any way you want
-Complete 1 round, shared reps of:

100 lateral box overs w/ SB
100 KB alt SA clean & press
100 burpee pull-ups
100 cals on Rower

EMOM w/ partner (10)
8 minutes, every minute switch w/ partner
P1 ME box jumps (24/20)
P2 ME KB swings (fast/light)
Either partner stops, both do burpees rest of EMOM

FINISHER (8)
ME w/o partner:
7 minutes of burpees

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