Capstone CrossFit – F.I.T.
Warmup
3 rounds of:
200m run
15 KB sumo squats
10 KB swings
5 KB straight leg sit up to press
Core (8)
Coaches Choice w/ KB
F.I.T. Test (3)
2 Minutes ME of:
KB Thrusters
Workout (25)
20 minute clock
5 rounds for time:
10 barbell back squats
8 barbell deadlifts
6 box jumps (24/20)
400m run
Time (12)
10 minute clock
5 rounds for time:
10 barbell box step ups
50m Farmers carry
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