Wednesday 3/9

Bio Community Fitness- FREDERICKSBURG, BIO Community Fitness- King George – Group Class

Weightlifting

Back Squat (Heavy 10)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

1 Ring Muscle-up

15 Wall Balls (20/14)

2 Ring Muscle-ups

15 Wall Balls (20/14)

3 Ring Muscle-ups

15 Wall Balls (20/14)

…

[Add 1 Ring Muscle-up Each Round]

*Score = Rounds + Reps

*If you complete the round of 7 Ring Muscle-ups + 15 Wall Balls and gets 5 Ring Muscle-ups in the round of 8. . . your score would be 7 + 5

AFTER CLASS

Metcon (No Measure)

Wall Walk Practice

5 Sets For Max Quality Reps:

1 Minute On

1 Minute Off