Friday 1/27/17

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

Metcon

Metcon (AMRAP – Reps)

Ascending Ladder for 10 Minutes:

3 Clean & Jerk (135/95#)

3 Over-the-Bar Burpees

6 Clean & Jerk (135/95#)

6 Over-the-Bar Burpees

9 Clean & Jerk (135/95#)

9 Over-the-Bar Burpees

… and so on, until time expires.

EXTRA CREDIT

Metcon (No Measure)

1. Snatch

65%/2

70%/2

75%/2

80%/1

85%/1

90%/1

2. Clean & Jerk

65%/2

70%/2

75%/2

80%/1

90%/1

3. Back Squat

60%/3

70%/3

75%/3

80%3

(85%/3)2