8.6.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (Cap at 15)
3 rounds of:
400m run
20 push up to crossbody mountain climber

Core (6)
Class Choice


Choose a buy in & cash out from the list below, then complete exercises in any order you want

BUY-IN / CASH-OUT Options:
30 clean & jerks
30 squat clean to back squats
30 knees 2 elbows to toes 2 bar
30 snatch to OH squat

Then 2x through:
15 wall donkey nose to walls
15 KB bench press
15 KB OH box step ups
15 box jumps (24/20)
15 burpee pull-ups
15 weighted straight leg sit ups w/ press
15 double unders (45 singles)
150m run

FINISHER (If Time Remaining)
Coaches Choice


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