12.2.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
10 min EMOM
5 burpees
5 mountain climbers (R+L = 1)
5 air squats
*Hold bottom of squat for remainder of minute

Core (5)
Coaches Choice

Ladder #1 (Cap at 13)
10 – 8 – 6 – 4 – 2 of:
Dumbell Thrusters (45/25)
Burpee Box Jumps (24/20)
KB Clean & Press (24/16) (R+L = 1)
Run 100m between rounds

Ladder #2 (10)
9 min Ascending Ladder
3 Plate G2OH (45/35)
3 Ball Slams (40/30)
3 KB Swings (24/16kg)
6, 6, 6… 9, 9, 9…

Finisher (8)
8 min AMRAP
5 pull ups
10 push ups
15 squats
20 ab mat sit ups

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