Tuesday 10/6

Bio Community Fitness East- KING GEORGE, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

2 Overhead Squats (95/65), 2 Box Jump Overs (24/20)

4 Overhead Squats (95/65), 4 Box Jump Overs (24/20)

6 Overhead Squats (95/65), 6 Box Jump Overs (24/20)

Continue pattern, adding 2 repetitions per round until time expires.

EXTRA CREDIT

Clean Complex (Work Up to Heavy 1 set)

Power Clean- Hang Squat Clean- Push Jerk- Split Jerk

Metcon (Weight)

4×8 Front Rack Step ups

Set up a stack of plates 12-20″ off the floor and do 8 step ups on one leg before moving to the next. Don’t push off the trailing leg.