21
Jun
Wednesday 6/22/16
Announcements
BIONIC 5k July 9th! Sign up today and help raise money for a good cause, you have until Friday to pre register and get a tank top! Race Day registration will be available as well!
RUNSIGNUP.COM – BIONIK 5K
Bio Community Fitness West- FREDERICKSBURG, Bio Community Fitness East- KING GEORGE – Functional Fitness
Weightlifting
Metcon (AMRAP – Rounds and Reps)
With a running clock…
A. At the 0:00
EMOMx6: 3 Squat Snatches at 65%
B. At the 10:00
EMOMx6: 3 Squat Clean and Jerks at 65%
C. At the 20:00
Death by Kipping HSPU
On the first minute do 1 hspu, 2 on the second, 3 on the third…. until you can no longer complete the prescribed reps inside the minute. (The prescribed reps don’t need to be unbroken.)