Tuesday 1/18

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

Weightlifting

Push Jerk (5×3)

Metcon

Square Up (Time)

4 Rounds For Time:

400 Meter Run

8 Shoulder to Overhead (185/135)

16 Box Jump Overs (30″/24″)

*Score = Time it takes to complete the workout

EXTRA CREDIT

Metcon (Distance)

On the 3:00 x 4 Sets:

500/450 Meter Row

Max Distance Dumbbell Farmer’s Carry

Dumbbells: (70/50)’s

-Score total distance in feet

-Use 50 foot course

-Only score in 50 foot segments