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

20 Lunges

10 KB Swings

10 Air Squats

Strength

EMOM10

Metcon (Weight)

Min 1: 10 DB Lunges

Min 2: 10 DB Deadlifts

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP7

15 Wall Balls (20/14)

10 Push Ups

5/5 S/A DB C&J (35/20)

Rest 3

..Complete above rounds and reps for time!
If you complete 3 Rounds + 8 Reps in the first 7 minutes, you then complete 3 Rounds + 8 Reps for time after the rest!

Metcon (AMRAP – Rounds and Reps)

AMRAP7

7 Hanging Knee Raises

7 KB Swings (53/35)

14 MB Russian Twists