Monday 8/21/17

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

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

50 Double Unders

18/12 cal Row

15 Hang Squat Cleans (95/65)

EXTRA CREDIT

: Metcon (No Measure)

1. Snatch

Build to Heavy Single

2. Snatch Grip Deadlift

(80%/5)5

*3 second pause in power position

3. Back Squat

(75%/4)5