Monday 8/22/16

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

Metcon (AMRAP – Rounds)

With a Running Clock…

Minutes 0-6 (6 Mins) – Build to a Heavy Hang Squat Clean

Minutes 6-13 (7 Mins) – Build to a Heavy Double Front Squat

Minutes 13-21 (8 Mins) – Build to a Heavy Triple Bench Press

Minutes 21-18 – AMRAP 7:

10 Dumbbell Strict Presses

10 Dumbbell Reverse Lunges

10 Dumbbell Romanian Deadlifts

Rx – 50’s/35’s
Score is amount of rounds on final 7 min

Hang Squat Clean (1 heavy)

Front Squat (Heavy 2 rep)

Bench Press (Heavy triple)

Squat Clean