Tuesday 9/5/17

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

Metcon (7 Rounds for time)

“Cement Mixer”

Every 3:00 for 7 Sets:

400 Meter Run

12 Toes-to-Bar
On the 0:00, athletes will run 400 meters and complete 12 Toes to Bar. Whatever time they have remaining in the 3 minute window is their rest. The next round will start on the 3:00, the 6:00, the 9:00, etc. Score for todays workout is the slowest round. For example, if an athlete’s splits went – 2:00, 2:04, 2:05, 2:05, 2:07, 2:11, 2:07 – their score for the day would be 2:11.