Bio Community Fitness East- King George, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness
Metcon (AMRAP – Rounds and Reps)
15 Hang Power Cleans (135/95)
21/15 Calorie Bike or Row
15 Chest to Bar Pull-ups
60 Double Unders
Although these will likely be partitioned during the workout, the weight on the barbell for the hang power cleans should be something that athletes are capable of completing unbroken when fresh. The double unders and pull-ups should be performed at a variation that allow athletes to complete the movements in no more than 3 planned sets.
Metcon (No Measure)
3 Calorie Row + 3 Kipping Handstand Push-ups
6 Calorie Row + 6 Kipping Handstand Push-ups
9 Calorie Row + 9 Kipping Handstand Push-ups
Continue to add (3) repetitions per round until cap.