Wednesday 9/30

Bio Community Fitness East- KING GEORGE, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2, AMRAP 30:

9 Pull Ups

9 Thrusters, 165/115/115/75

9 HSPU

9 Power Cleans, 165/115/115/75

9 Chest to Bar Pull ups

9 Jerks, 165/115/115/75

9 Pistols (9/side)

9 KBS, 2/1.5

100′ Overhead Weight Hold 45/25