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 (No Measure)

EMOM20

Min 1: 12/10 Cal Row

Min 2: 15 A. KB Swing (53/35)

Min 3: 12 Up Downs

Min 4: 15 Goblet Squats (53/35)

Min 5: Rest

Metcon (AMRAP – Rounds and Reps)

AMRAP6

10 Alt DB Snatches (35/20)

10 MB Sit Ups (20/14)

5 Pushups