Wednesday 4/6

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

Weightlifting

Front Squat (Heavy set of 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

5 x AMRAP 3:

3 Burpee Pull-ups

6 Box Jump Overs (24″/20″)

9 Wall Balls (20/14)

Rest 1 Minute Between Rounds

*Score = Sum Total Rounds + Reps (enter all 5 rounds)

AFTER CLASS

Metcon (No Measure)

AMRAP 5:

500 Meter Ski Erg/Run

Max Distance Handstand Walk/Wall Walks

Or

Max Rope Climbs

AMRAP 4:

400 Meter Ski Erg/Run

Max Distance Handstand Walk/Wall Walks

Or

Max Rope Climbs

AMRAP 3:

300 Meter Ski Erg/Run

Max Distance Handstand Walk/Wall Walks

Or

Max Rope Climbs

AMRAP 2:

200 Meter Ski Erg/Run

Max Distance Handstand Walk/Wall Walks

Or

Max Rope Climbs

AMRAP 1:

100 Meter Ski Erg/Run

Max Distance Handstand Walk/Wall Walks

Or

Max Rope Climbs