OUT|F.I.I.T.

Bed Stuy, Bushwick, Clinton Hill, East Williamsburg, Williamsburg – OUT | F.I.I.T.

Announcements

QOD

Warm-up

Warm-up (No Measure)

Tabata (8×20/10r)

Air Squats & KB Swings

Strength

Every 90 Seconds x 5 Sets

Front Rack Reverse Lunge (12 Reps)

*Use Kettlebells or Dumbbells – perform 12 reps alternating

** Perform in place

WOD

Metcon (No Measure)

EMOM20

Min 1: 10/8 Cal Row

Min 2: 12 Hang DB C&J (35/20)

Min 3: 14 Wall Balls (20/14)

Min 4: 16 S/A DB Swings

Metcon (Time)

For Time:

21-15-9

Box Jumps (24/20″)

KB Goblet Squats (53/35)