10.8.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
3 rounds:
100m run
10 ball slams
10 TRX rows
10 push-ups
200m run
20 mountain climbers
20 ball squats
20 straight leg sit-ups

Core (5)
Coaches Choice

AMRAP w/ Partner
10 min AMRAP
P1 – Complete:
5 pull-ups
10 push-ups
15 squats

P2 – ME Clusters
Squat Clean + Thruster (75/55)
AFAFP w/ Partner

9 rounds w/ partner:
19 burpees
19 back squats (75/55)
*Every 2 minutes = One partner runs 100m

Finisher
Tabata
#1 = Strict Press
#2 = Cross Body MCs

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