Tuesday 10/9/18

Announcements

SATURDAY OCTOBER 20th- 10am
BEER MILE- $20

SATURDAY NOVEMBER 10th- 9:30am-12pm

SATURDAY DECEMBER 29th- 7am-10pm

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

Weightlifting

Power Clean (Build to Heavy Touch and Go 5-Rep)

Metcon

Metcon (3 Rounds for reps)

AMRAP 3:

9/6 Assault Bike

9 Power Cleans (115/80)

Rest 3 Min

AMRAP 3:

9/6 Assault Bike

7 Power Cleans (135/95)

Rest 3 Min

AMRAP 3:

9/6 Assault Bike

5 Power Cleans (155/105)