Wednesday 4/26/17

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

Conditioning

Metcon (Time)

21 – 15 – 9

Burpees

Kettlebell Swings (53/35)

21 – 15 – 9:

Row for Calories

Burpees

21 – 15 – 9:

Medball Squat Cleans (20/14)

200 Meter Run

EXTRA CREDIT

2/1: Metcon (No Measure)

1. Clean & Jerk

Heavy Single

85% of Heavy Single

90% of Heavy Single

2. Clean Pull

(105%/2)4

3. Back Squat

Heavy Single

85% of Heavy Single

90% of Heavy Single