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

Metcon (Weight)

On the 3:00 x 7 Rounds:

9/6 Calorie Assault Bike

6 Burpees over Wreck Bag

100 Meter Wreck Bag Run (50/35)
These rounds are meant to be fast and furious. The Wreck Bag should be light enough that athletes can sprint with the weight. If unable to run with a Wreck Bag, complete burpees over an object and a weighted run of some kind.