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

20 Single Unders

10 Air Squats

10 PVC Pass Throughs

10 Pushups

Strength

EMOM10

Metcon (Weight)

Min 1: 12 DB Lunges

Min 2: 12 DB Deadlifts

WOD

Metcon (No Measure)

EMOM16

Min 1: 10/8 Cal Row

Min 2: 12 Alt. DB Snatches

Min 3: Max Wall Balls (20/14)

Min 4: REST
If more than 8 People.. swap Min 1 & Min 2 so everyone does Max Wall Balls together.

Metcon (AMRAP – Rounds and Reps)

AMRAP7

7 Burpees

7 KB Swings (53/35)

7 Ab Mat Sit Ups