9.14.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
5 rounds of:
5 LW wall ball
10 butt to ball squats
15 ab mat sit ups
150m run

Core
Class Choice

Teams of 2 — 3 rounds of:
200m sled pull
30 burpee box jump
200m sled push
30 ball slams
200m sand bag carry
30 cals on bike

Partner Chipper
All reps & runs are shared:
400m run
40 plate power clean
40 rainbow slams
300m run
30 toes 2 bar
30 goblet squat
200m run
20 push-ups
20 forearm to hand plank
100m run
10 pull ups
10 KB thruster

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