Capstone CrossFit – F.I.T.
Warmup
4 rounds of:
200m run
200m row
:60 sec on bike
:60 sec of single unders
Core (5)
Coaches Choice
F.I.T. Test
2 min ME of:
Barbell Thrusters
Workouts
AMRAP (16)
14 min AMRAP of:
12 double KB deadlifts
10 knees to elbows
8 plate G2OH (45/35)
6 pull-ups
4 high box jumps (30/24)
CHIPPER (16)
Get through list one time
30 wall walk
30 KB swings
30 toes 2 bar
30 plate thrusters
300m run
30 lateral box overs (24/20)
30 burpees
30 cals on rower
I Am Capstone Strong 