Monday 3/6/17

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

Today you have the option to retest 17.2 or to do a workout with a similar stimulus. Make sure to update your score if you perform better!

Functional Fitness Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

Hacksaw (AMRAP – Reps)

AMRAP 12:

Ascending Ladder…

3 Kettlebell Swings (53/35#)

3 Goblet Squats (53/35#)

3 Burpees

6 Kettlebell Swings (53/35#)

6 Goblet Squats (53/35#)

6 Burpees

… and so on, until time expires.

EXTRA CREDIT

Metcon (No Measure)

1. Power Snatch

(65%/2)3

2. Snatch Pull

(75%/3)3

3. Overhead Squat

(65%/3)3