Friday 5/5/17

Announcements

April Commitment Club
Dashan Turner- 20
Melanie Bibens-19
Mary Alexander-19
Sarah Qasmi-18
James Bibens-18
Shawn Gibbens-17
David Luck-16
Dustin San Soucie-15
Steve Matzcak-15

Great job to everyone who made it in last month!

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

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 17:

20 Calorie Row

17 Dumbbell Snatch Alternating (50’s/35’s)

20 Box Jumps (24/20″)

17 Wallballs (20/14)

EXTRA CREDIT

Metcon (No Measure)

1. Snatch

60%/1

65%/1

70%/1

(75%/1)3

2. Clean & Jerk

65%/1

70%/1

(75%/1)3

3. Back Squat

(70%/3)3