2.7.19 F.I.T.

Capstone CrossFit – F.I.T.

WARM-UP (cap at 15)
5 Rounds of:
10 Diamond Push Ups
10 Wall Facing Squats
10 Chin Ups
10 Barbell Back Extensions
150 Run

CORE (10)
Coaches Choice

Buy In: 51 Double Unders (4x singles)

10 MINUTE AMRAP (11)
5 Box Jumps (24/20) w/ SB (40/30)
5 Slam Balls
5 Lateral Box Overs w/SB
5 High Toss
50m Run w/ SB

Cash out: 51 Double Unders (4x singles)

TOUGH LUCK THURSDAY (15)
– 12 minute running clock
– Any ace or 5 = 20m Bear Crawl
Spades – Wall Balls (20/14)
Diamonds – KB Swings (24/16)
Clubs – Burpees 2 Bar
Hearts – Cross Body Mountain Climbers

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