Friday 10/6/17

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

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 20

100m Run

12 Calorie Row

9 Pull-ups
Partners complete full rounds before switching

Pull-up variation should be something that is undoubtedly unbroken every single round.

If not running:

9 cal Assault bike

EXTRA CREDIT

Metcon (No Measure)

1. Kipping Handstand Pushups

5 Rounds:

60 Seconds Light Row

40% of Max Kipping Handstand Push-ups

2. Clean and Jerk

On the Minute x 9 (3 Rounds) –

Hang Squat Clean + Squat Clean + Split Jerk

Minute 1 – 73%

Minute 2 – 78%

Minute 3 – 83%

Rest 2:00

On the Minute x 3 (1 Round)

Squat Clean + Split Jerk

84 – 86 – 88%

3. Front Squat

6 Sets of 2:

Sets 1 & 2 – 78%

Sets 3 & 4 – 83%

Sets 5 & 6 – 88%