12/18/14

BK Fit Studios – Cross Training

QOD

Favorite Holiday? Why?

Warm-up

2 rou: AMRAP (No Measure)

Strength

Week1: Power Clean (3 – 3 – 2 – 2 -2 )

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min of:

1 Rope Climb (sub 10 ring rows)

3 Ground to Overhead (135/95#)

5 Stationary Lunges with Bar in front rack (135/95#)

7 Burpees