Bio Community Fitness East- King George, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness
Metcon (AMRAP – Reps)
Teams of 2:
3 Wall Balls (20/14)
3 Kettlebell Swings (53/35)
3 Calorie Row
Next round is 6’s, then 9’s, etc…
In this teams of two workout, partners will complete full rounds before switching off. Partner 1 will complete 3 repetitions of everything, and then partner 2 will complete three rounds of everything. Rounds increasing by 3 repetitions each time. The weight on the kettlebell and wall balls should be something that athletes could complete 25+ repetitions unbroken when fresh. If unable to row, substitute equal calorie bike or 10 meter shuttle runs.