Wednesday 3/22/17

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

Metcon

Power Clean (3×3)

Front Squat (3×3)

Metcon (Time)

3 RFT:

21/15 Calorie Row

15 Pull-ups

9 Burpees

EXTRA CREDIT

Metcon (No Measure)

1. Hang Clean

60%/3

65%/3

(70%/3)3

2. Clean Pull

(105%/3)4

3. Jerks

60%/3

70%/3

75%/3

(80%/3)2

4. Front Squat

78%/3

83%/1

78%/3

85%/1

78%/3

87%/1