Monday 2/7

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

Metcon

Alternate (AMRAP – Rounds and Reps)

AMRAP 20:

2 Rounds of “Nate”

200 Meter Run

1 Round of “Nate” =

2 Ring Muscle Ups

4 Handstand Push Ups

8 Kettlebell Swings (70/53)

*Score = Total Rounds + Reps

*1 Round = 2 Rounds of “Nate” + 200m Run

*100m Run = 1 Rep
Scale:1 Round of “Nate” =

2 Strict Dips

4 Hand Release Push Ups

8 Kettlebell Swings (70/53)

AFTER CLASS

Metcon (No Measure)

5 Sets Not For Time:

1 Rope Climb (15ft.)

30 Second L-Sit on Rings

50′ Heavy Yoke Carry (Heavy 5 Back Squat)