Friday 10/7/16

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

****BIO Beer Mile- 10/22 @ 10am! Bring your friends and help raise money for Law Enforcement United (LEU)!****

Weightlifting

Back Squat (8 Min EMOM- 2 Reps- 60%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

5 Ring Muscle-ups

10 Power Cleans (135/95#)

25 Wallballs (20/14#)