3.14.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (Cap at 12)
3 Rounds:
200m run / 250m row
10 TRX rows
10 mixed grip push-ups
30 sec forearm plank hold
10 wall facing squats
10 box step ups

Core (7)
Coaches Choice

AMRAP #1 (9)
7 MINUTES:
7 wall donkeys
7 wall balls (20/14)
7 wall crossbody MC’s (R+L = 1)

— Run 400m — (3)

AMRAP #2 (9)
7 MINUTES:
7 barbell back squat jumps
7 barbell strict press
7 barbell thrusters

— Run 300m — (2)

AMRAP #3 (9)
7 MINUTES:
7 slam balls (40/30)
7 box jumps (24/20)
7 slam ball high toss

— Run 200m — (1)

AMRAP #4 (9)
7 MINUTES:
7 plate deadlifts
7 plate squat cleans
7 front rack plate lunges (R+L = 1)

— Run 100m — (1)

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