Wednesday 11/11 Happy Veterans Day!

Bio Community Fitness- FREDERICKSBURG, BIO Community Fitness- King George – Group Class

Thank you to all of those who have served!

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

60 Double Unders

30 Wall Balls(20/14)

15 Handstand Push Ups

5 Strict Pull Ups

Weightlifting

Deadlift (3×5 @70%)