Monday 3/14 Happy Pie Day!!

Announcements

16.4 Friday Night Lights @ East Friday at 6pm!

Bio Community Fitness East- KING GEORGE, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness

Weightlifting

Front Squat (5-1-4-1-3-1)

Heavy 1

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
5 Min Rest then 1k Row for time

1000m Row (Time)

Max Effort 1000m Row

EXTRA CREDIT

Functional Fitness Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.