Wednesday 1/11/17

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

Metcon

Metcon (5 Rounds for reps)

5 Rounds:

AMRAP 4:

20/30 Calorie Row

30 10m Shuttle Sprints

AMRAP Alternating Lunges

Rest 4:00 between rounds

EXTRA CREDIT

Metcon (No Measure)

1. Clean & Jerk

60%/2+1

65%/2+1

70%/2+1

(75%/2+1)2

2. Clean Pull

(85%/3)4

3. Front Squat

(70%/4)5