Friday 10/20/17


Friday 10/20/17

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

Metcon (Time)

“Dead Ahead”

4 Rounds:

21 Deadlifts (135/95)

15 Box Jump Overs (24/20)

9 Push Jerks (135/95)
Choosing a weight on the barbell that athletes could go unbroken on the push jerk every single round. This should be a load that they could confidently cycle for 20+ repetitions when fresh. On the box jump overs, there is no need to fully extend at the top of each repetition.


Deadlift (7 Min EMOM- 3 Deadlifts Build each set)

Metcon (AMRAP – Reps)


On the 2:00 x 5 (10 Minutes)

25/18 Calorie Row

Any time remaining in interval: Max Wallballs (20/14)