Wednesday 10/12/16

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

Conditioning

Metcon (Time)

21 – 15 – 9

200m run

Thrusters (95/65)

15 – 12 – 9

Row for Calories

Hang Squat Cleans (95/65)

12 – 9 – 6

Burpees over Bar

OHS (95/65)

EXTRA CREDIT

Front Squat (1×3 @ 82%)

Front Squat (1×1 @88%)

Front Squat (1×3 @82%)

Front Squat (1×1 @90%)

Front Squat (1×3 @82%)

Front Squat (1×1 @ 93%)