Wednesday 1/17/18

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

Metcon (3 Rounds for reps)

AMRAP 5:

Buy In: 100 Double Unders

12 Front Squats (95/65)

4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

8 Front Squats (115/80)

4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

4 Front Squats (135/95)

4 Burpee Box Jump Overs (24/20)
Working 5 minute intervals today that all begin with a 100 Double Under Buy In. The Buy In only happens once, and in the remaining time athletes will complete as many rounds and reps as possible of front squats and burpee box jump overs. The front squat weights should be something that athletes can clean from the ground and perform unbroken every time they pick up the barbell. With a short window, using a lighter weight if on the fence will get athletes a better workout as they get more work done. All sections will be scored separately. Stagger athletes on opposite intervals if short on equipment/space.

EXTRA CREDIT

Metcon (No Measure)

2. Accessory Work

3 Sets:

12 Romanian Deadlifts

12 Dumbbell Rows (Each Side)

40 Banded Pull-Aparts

3. Row Recovery

3,000m Easy Row