10.12.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (10)
500m run, then 4 rounds
10 diamond push-ups
10 TRX pike
10 air squats
500m run

Core (5)
Coaches Choice

WOD #1 (12)
5 rounds:
15 wall balls
10 box jumps
5 SA KB thrusters (heavy)

WOD #2 (12)
4 rounds:
200m run
12 slam balls
10 pull-ups

WOD #3 (12)
3 rounds:
30/25 cal row
12 burpees over rower

Finisher (10)
Ascending Ladder
2, 2, 4, 4 etc.
Air Squats
Push Ups

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