Friday 11/3/17 Happy Birthday Coach Steve!

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

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 25:

10 Barbell Reverse Lunges (75/55)

10 Power Cleans (75/55)

20 Lateral Barbell Hops

200 Meter Row
Relay style. Athlete 2 can start once athlete 1 leaves for the row.

You go, I go team style workout. With the barbell, lunges would stay in the zercher position. Lateral Hops are counted each time the feet hit the ground, completing 10 each side.

EXTRA CREDIT

Metcon (No Measure)

Weightlifting

On the 2:00 x 7:

3 Hang Squat Cleans + 1 Jerk

On the 2:00 x 5:

2 Front Squats

On the Minute x 3:

1 Front Squat

Metcon (AMRAP – Reps)

3. Gymnastics Conditioning

On the Minute x 10

10/8 Calorie Row

Time remaining in each minute:

Max Kipping Handstand Push-ups