Tuesday 5/12

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

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

14 Deadlifts (75/55)

3 Wall Walks/ 5 Inchworms

14 Power Snatches(75/55)

3 HSPU/ 5 Elevated feet push ups

EXTRA CREDIT

Back Squat

Back Squat

Set 1 (On the 0:00): 9 Reps @ 78%

Set 2 (On the 2:00): 7 Reps @ 85%

Set 3 (On the 4:00): 5 Reps @ 92%

Set 4 (On the 6:00): 3 Reps @ 97%

Set 5 (On the 8:00): 1 Rep @ 102%

Set 6 (On the 9:30): 1 Rep @ 104%

Set 7 (On the 11:00): 1 Rep @ 106%

Set 8 (On the 12:30): 1 Rep @ 108-109%

Set 9 (On the 14:00): 1 Rep @ 108-109%

Percentages based on 5RM Back Squat

3/16