10.28.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (10)
5 Rounds
100m Run
10 Burps
10 Squats

Core (10)
Class Choice

F.I.T. Test (5)
2 min ME of:
wall sit


2 min ME of:

Partner AMRAP (18)
With A Partner…15 Minute AMRAP of:
100 Cal Row
90 Kettlebell Swings
80 Wallballs
70 Double Unders
60 Ball Slams
50 Box Jumps
40 Wall Donkeys
30 Mountain Climbers
20 Plate Ground to Overhead
10 Burpees
**EMOM 1 parter does 5 Burpees

Bring Sally up with Planks


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