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 Rounds

30 Single Unders

20 Lunges

10 Air Squats

5 Pushups

Strength

E90Sec x5 Sets

Metcon (Weight)

10 DB Deadlifts + 5 Box Jumps
Use one weight – heavy!

WOD

Metcon (AMRAP – Reps)

EMOM20

Min 1: 8 Up Down Devils Press

Min 2: 12 Ring Rows

Min 3: 16 Wall Balls (20/14)

Min 4: 40sec Front Rack DB Hold

Metcon (AMRAP – Rounds and Reps)

AMRAP3

9 Air Squats

6/6 Hang DB C&J

3 Pushups

… rest 2 Minutes repeat