Friday 9/11- GONE BUT NOT FORGOTTEN

Bio Community Fitness- FREDERICKSBURG, BIO Community Fitness- King George – Group Class

Weightlifting

Snatch Pull From Deficit (3×3 Across)

Feet on raised surface
same weight across within 10% of max

Metcon

Always Remembered (Time)

Teams of 2:

2001 Meter Row “Buy-In”

4 rounds:

9 Rope Climbs

11 Bear Complexes (135/95)

2977 Meter Row “Cash-Out”

One athlete working at a time. Partition as needed.
If unable to Rope Climb- replace with Strict Pull Ups

If Social Distancing may work at the same time with separate bars