1.10.18

Capstone CrossFit – F.I.T.

Warmup (Cap at 15)
4 rounds of:
5 wall walks
10 Box Donkeys (R+L = 1)
5 barbell back squats
10 exploding push ups
5 Toes to Bar

Core (8)
Coaches Choice

Workouts
LADDER W/ PARTNER (Cap at 18)
-Switch every 250m Run
-Complete list 1x through, going in order

80 barbell thrusters (95/65)
60 box jumps (24/20)
40 KB landmine
20 knee to elbow + toes 2 bar + pull ups

UNBROKEN FINISHER (15)
-Everything unbroken (Any break = 5 burpees)
150 wall balls (20/14) Ball cannot touch the ground
90 double unders (200 singles)
30 push-up (off box) to pass through to dip = 1
(2 24″ boxes 12 inches apart)

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