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)

3 Times Through:

30 Sec On / 15 Sec Off

Jumping Jacks

Lunges

No Pushup Burpees

KB Swings

WOD

Metcon (No Measure)

EMOM10

Min 1: 15 Air Squats + 5 DB Push Press

Metcon (No Measure)

Every 8 Minutes for 24 Minutes

400m Run

12 Box Jumps (24/20″)

400m Row

6 Burpees
If more than 8 people – switch the run and row for half.

Ex.

400m Row

20 BJO

400m Run

10 Burpees