Monday – 10/3/2016

Bio Community Fitness West- FREDERICKSBURG, Bio Community Fitness East- King George – Functional Fitness

Weightlifting

Overhead Squat (10′ EMOM 1 Rep Climbing)

Metcon

Metcon (Time)

“The Heist”

3 Rounds:

21/18 Calorie Row

15 Over-the-Bar Burpees

9 Squat Snatches (115/80#)