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)

12 DB Deadlifts + 3 Box Jumps
Use one weight – heavy!

WOD

Metcon (AMRAP – Reps)

EMOM20

Min 1: 3-5 Man Makers (2×35/20)

Min 2: 10/8 Cal Row

Min 3: 15 Hanging Leg Raises

Min 4: 20 DB Lunges

Metcon (AMRAP – Rounds and Reps)

AMRAP3

12 Alt DB Snatches (35/20)

9 Jump Squats

3 Pushups

… rest 2 Minutes repeat