2.9.17 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (10)

3 Rounds of:
200m run / 300m row
20 flutter kicks (R+L =1)
10 squats
20 alt V-ups (R+L =2)
10 push-ups

Core (4)
Coaches Choice

F.I.T. Test (6)
2 min ME of:
Burpees

EMOM (13)
-Every minute on the minute for 10 mins complete the following:

3 wall balls (20/14)
3 barbell back squats (95/65)
3 KB goblet squats (heavy)
3 slam balls
-With remaining time, max effort box jumps (low/fast) (20)
-Keep track of total box jumps

EMOM (12)
-Every minute on the minute for 10 mins complete the following
-Round up your box jumps number to the nearest 10 and then divide that number into 100 (Example: 100 / 20 = 5 — min number is 3)

Your # __ box jumps (24/20)
Your # __ thrusters (same weight)
Your # __ 1 1/2 wall balls (20/14)

FINISHER (5)
Coaches Choice

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