FIIT

CrossFit Steamboat – FIIT

Metcon (No Measure)

Warm Up

AMRAP X 8 MINUTES

8/8 DB Strict Press

5 Burpees

8 DB Step-ups

5 Ring Rows

Metcon 1

FOR TIME

9 Push Ups

50 DB Suitcase Reverse Lunge (35/25)

7 Ring Dips

50 DB Push Press

5 Pull Ups

*At the top of every minute, including at 3,2,1 go, perform 3 Box Jumps (24/20)

14:00 Time Cap

Metcon 2

EMOM x 16 MINUTES

MIN 1 – 15/12 Cal. Row

MIN 2 – 10 Row Pikes

MIN 3 – 40 Double-Unders or 80 Single-Unders

MIN 4 – 10 Row Hamstring Curls