10.20.19 Sober Sunday

Capstone CrossFit – CrossFit

Warmup (14)
3 rounds of:
2 min on rower
10 burpees
10 slam balls
10 grasshoppers
2 min row

Core (8)
Tabata Style (Coaches Choice)

F.I.T. Test
No F.I.T. Test

Workouts
100s (20)
100 cals on rower
100 double unders
100 barbell thrusters
*Break up however you want

*EMOM = 5 burpees

Half of 100
50 box jumps
50 KB swings
50 DB snatch
50 jumping pull-ups
50 goblet squats
50 SA DB push press
50 hanging knee tucks

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