Tuesday 11/8/16

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

Winter gear mock ups are in and we’re bringing back our popular sweatshirt design with the flag going into battle on the sleeve and NEW this year will be a Long Sleeve Hoodie. The material is just like our Shirts PRE ORDERS ONLY, get your order in today!!

Metcon

Metcon (AMRAP – Rounds and Reps)

“Nasty Women”

AMRAP 4:

“Fran”

21-15-9

Thrusters (95/65#)

Pull-ups

Rest 4:00

AMRAP 4:

“Diane”

21-15-9

Deadlifts (225/155#)

Handstand Push-ups

Rest 4:00

AMRAP 4:

“Grace”

30 Clean & Jerks (135/95#)