Friday 10/16

Announcements

This Halloween we will be hosting an in house Hallo-Wod Competition for BIO Members ONLY! Head to our facebook page and post whether you will be in attendance. If you find a partner Prior post saying whom you will be doing the workouts with! Awards will go to the Best Dressed!

Bio Community Fitness East- KING GEORGE, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness

Weightlifting

Back Squat (10 Min EMOM 1 Rep)

5-10lbs more than last week!

Metcon

Dre (AMRAP – Rounds and Reps)

AMRAP 20:

3 Power Cleans

3 Front Squats

3 Push Jerks

Rx – 185/135
20 Round Cap- If your a beast and get to 20 rounds before the 20 min cap you are done.