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)

2 Times Through:

30 Sec On / 15 Sec Off

1. Jump Rope

2. No Pushup Burpees

3. Jump Rope

4. KB Goblet Squat

WOD

Metcon (No Measure)

EMOM12

Min 1: 10/8 Cal Row

Min 2: 12 Alt DB Snatches

Min 3: 12 Up Downs

A: Metcon (AMRAP – Rounds and Reps)

AMRAP10

21 Wall Balls (20/14)

15 MB Sit Ups

9 Ring Rows

-Rest 3 Minutes

B: Metcon (AMRAP – Rounds and Reps)

AMRAP10

21 KB Swings (53/35)

15 Pushups

9 Box Jumps (24/20″)
Split in 2 groups (A & B) if more than 8 people.