Wednesday 10/7

Bio Community Fitness East- KING GEORGE, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness

Metcon

Metcon (3 Rounds for reps)

Team of 3

In teams of 3, complete:

A. In 7 mins complete the following Strict Presses:

50 reps at 95/65

50 reps at 115/80

AMRAP at 135/95

rest 3 minutes

B. In 7 mins complete the following Back Squats:

50 reps at 135/95

50 reps at 185/115

AMRAP at 225/135

rest 3 minutes

C. In 7 mins complete the following Power Cleans:

50 reps at 135/80

50 reps at 185/105

AMRAP at 205/125

EXTRA CREDIT

Power Snatch (5×5 Unbroken Power Snatch, climbing)

Metcon (No Measure)

4 Supersets of:

30 Calorie Row

10 Strict HSPU

A “Superset” means move from movement to movement with purpose. These ARE NOT for time, but don’t screw around between sets. Rest 1-2 minutes between rounds.