Roped In

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

Metcon (Time)

For Time:

50/35 Calorie Row

800 Meter Run

30 Power Snatches (115/80)

800 Meter Run

5(10-Rx+) Rope Climbs
In this chipper workout, athletes will move through each movement in order until completion. Either have athletes run on a challenging 600 hill run course (if you have one) or an 800 meter run course. The weight on the barbell should be something that athletes could complete 15+ repetitions unbroken when fresh. A small set or a single should always be there during the workout

Body Armor (AMRAP – Reps)

3 “Giant Sets”:

Max Effort Bodyweight Bench Press

Max Strict Pull-Ups

200 Meter Kettlebell Front Rack Carry (53’s/35’s)
Score is total reps of bench press and pull-ups. Rest 3 Minute Between Efforts.