Monday 9/26/16

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

Metcon (Time)

400m Run

42/35 Calorie Row

21 Squat Snatch (95/65#)

400m Run

30/25 Calorie Row

15 Squat Snatch

400m Run

18/15 Calorie Row

9 Squat Snatch

EXTRA CREDIT

Metcon (No Measure)

With a Running Clock (0:00 – 15:00)…

Minute 1 – 1 Squat Snatches @ 74%

Minute 2 – 1 Squat Snatches @ 77%

Minute 3 – 1 Squat Snatch @ 80%

Minute 4 – Rest

Minute 5 – 1 Squat Snatches @ 77%

Minute 6 – 1 Squat Snatches @ 80%

Minute 7 – 1 Squat Snatch @ 83%

Minute 8 – Rest

Minute 9 – 1 Squat Snatches @ 80%

Minute 10 – 1 Squat Snatches @ 83%

Minute 11 – 1 Squat Snatch @ 86%

Minute 12 – Rest

Minute 13 – 1 Squat Snatches @ 83%

Minute 14 – 1 Squat Snatches @ 86%

Minute 15 – 1 Squat Snatch @ 89%