Tuesday 11/29/16

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

Weightlifting

Power Clean (Build to Heavy 1)

Metcon

Metcon (3 Rounds for reps)

AMRAP 3:

15 Calorie Row

15 Power Cleans (95/65#)

Rest 3:00

AMRAP 3:00

12 Calorie Row

12 Power Cleans (115/80#)

Rest 3:00

AMRAP 3:00

9 Calorie Row

9 Power Cleans (135/95#)