9.12.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (12)
5 rounds of:4 pistol squat (R+L = 1)
6 TRX rows
8 wall walks
10 straight leg sit ups
12 KB Deadlift High Pulls

Core (10)
Tabata x2 Coaches Choice

Workout #1 (Cap at 15)
4 rounds as fast as possible:
10 burpees
20 wall balls
10 plate G2OH
20 bear hug lunges (R+L = 2)
100m run

Workout #2 (Cap at 10)
4 rounds as fast as possible:
5 pull-ups
10 burps
5 each single leg deadlift w/ plate
10 ball slams
50m run

Finisher
10 — 1 — 10
Jump Squat
Hand release push-up

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