Wednesday 10/4/17

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

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 Toes to Bar

12 Dumbbell Reverse Lunges (50/35)

9 Dumbbell Clean and Jerks (50/35)
Looking to choose a weight on the dumbbells that athletes could complete 20+ repetitions when completely fresh. In the dumbbell reverse lunge, the dumbbells will be in each hand with arms long next to the body. 6 repetitions will be completed on each side. If not equipped with enough dumbbells, substitute a (115/80) barbell.

EXTRA CREDIT

Metcon (Time)

1. Barbell Cycling

5 Clusters (135/95)

3 Clusters (155/105)

1 Cluster (185/125)

Rest 2:00

5 Clusters (155/105)

3 Clusters (185/125)

1 Cluster (205/135)

Rest 2:00

5 Clusters (185/125)

3 Clusters (205/135)

1 Cluster (225/145)