Monday 3/2 – Bio CrossFit

Monday 3/2

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

Weightlifting

Back Squat (Back Squat Waves)

Set 1: 4 Reps @83%

Set 2: 3 Reps @89%

Set 3: 2 Reps @95%

Rest 3 min

Set 4: 4 Reps @89%

Set 5: 3 Reps @95%

Set 6: 2 Reps @101%

Rest 3 min

Set 7: 4 Reps @95%

Set 8: 3 Reps @101%

Set9: 2 Reps @107%

Metcon

Metcon (AMRAP – Reps)

4 Rounds:

1 Minute Wallballs (20/14)

1 Minute Alternating Dumbbell Power Snatch (50/35)

1 Minute Bike

1 Minute Rest