Wednesday 8/23/17

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

Metcon (3 Rounds for reps)

AMRAP 5

50/35 Calorie Row

AMRAP Macho Man (135/95)

rest 5:00

AMRAP 5

35/25 Calorie Row

AMRAP Macho Man (155/105)

rest 5:00

AMRAP 5

20/15 Calorie Row

AMRAP Macho Man (185/135)

“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks

EXTRA CREDIT

Metcon (No Measure)

1. Power Clean

(70%/5)3

(75%/3)2

2. Power Jerk

(70%/5)3

(75%/3)2

3. Push Press

(75%/5)5