Tuesday 10/24/17

Announcements

BIO HALLOWEEN PARTY SATURDAY AT WEST@ 7PM

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

Metcon (Time)

For Time:

1 Round of “Kelly”

2 Rounds of “Helen”

1 Round of “Kelly”

1 Round of Kelly:

400m Run

30 Wall Balls (20/14)

30 Box Jumps (24/20)

1 Round of Helen:

400m Run

21 Kettlebell Swings (53/35)

12 Pull-ups
ombining two Functional Fitness benchmark workouts today with rounds of “Kelly” and “Helen”. Weights on the kettlebell and wall balls and variation on the pull-ups should be something that athletes could complete in 2 sets within the workout if they wanted to. If unable to run, complete one of the following:

500/400 Meter Row

25/15 Calorie Assault Bike