Monday 2/27/17

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

Today we have the option to re-test Functional Fitness Games Open Workout 17.1 or perform the classic Functional Fitness.com benchmark workout Cindy. Cindy first appeared on mainsite in January of 2005, while 17.1 made its appearance Friday. Both workouts fall within a longer time domain. That being said, we are looking to find the maximum pace we can sustain for a 15-20 minute effort on each.

Functional Fitness Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

EXTRA CREDIT

Metcon (No Measure)

1. Snatch

60%/3

65%/3

70%/3

75%/3

(80%/3)2

2. Back Squat

70%/8

75%/8

78%/8