Monday 11/4/19

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

Metcon

Metcon (2 Rounds for reps)

AMRAP 5:

1000 Meter Row

Max Wallballs (20/14)

Rest 5 Minutes

AMRAP 5:

50 Wallballs (20/14)

Max Meter Row

Open Redo

Functional Fitness Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Functional Fitness Games Open 20.4 Scaled (Ages 16-54) (Time)