7.11.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
4 rounds:
400m Run
10 split jumps
10 burps
10 trx Rows

Core (6)
Coaches Choice

EMOM (10)
10 Barbell back Rack Lunges
10 push press

Then…
-20 burpee box jumps-

AMRAP (7)
7 KB Bent over Rows(KB in each hand)
7 KB Deadlifts(KB in each hand)
100m Run

Then…
-20 burpee box jumps-

Finisher (5)
50 Slam Balls
50 SB V-ups
Every time you break 3 push-ups

Then…
-20 burpee box jumps

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