4.10.19 F.I.T.

Capstone CrossFit – F.I.T.

WARM-UP(cap 15)
3 rounds of
500m run
5 Ring rows
5 wall facing squats
5 off box push-ups
5 box step ups

FIT TEST (5)
Two minutes max effort of
Wall balls(20/14)

PARTNER FUN(20)
Row 1000 m (divide as needed)
Nonworking partner is either holding plank or Hollow hold

Then:
60 Single Arm KB clean and press (53/35)
60 over KB burpees
60 KB thrusters(53/35)

Then:
Row 1000 m
Bar hang while you wait

MORE PARTNER FUN (15)
-10 minutes, rotate every minute
P1 – row for cals
P2– Max double under (Divide single unders by 3)

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