Wednesday 1/9/19

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

Weightlifting

1 Pausing Front Squat + 1 Front Squat (Build to 1 Heavy)

athletes will build to a heavy complex of 1 pausing front squat and 1 regular front squat. The pause takes place at the bottom for two seconds.

Metcon

Satan’s Whiskers (Time)

3 RFT:

10 C2B Pull ups

10 Front Squats, 165/110 – no rack

10 Burpees