10.26.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (15)
3 min row then

3 rounds:
12 box step ups
12 l/w wallballs
10m lunges
12 wall ball get ups
12 straight leg sit ups

Core (7)
Coaches Choice

AMRAP #1
12 min AMRAP
10 thrusters (45/35)
10 burpees over bar
20 KB swings

AMRAP #2
9 min AMRAP
15 wallballs (20/14)
15 ball slams
100m run

AMRAP #3
6 min AMRAP
5 pullups
10 pushups
15 squats

AMRAP #4
3 min AMRAP
30 mountain climbers
10 burpees

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