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 Jumping Jacks

20 Lunges

10 Air Squats

5 No Pushup Burpees

Strength

EMOM10

Metcon (Weight)

Min 1: 10 DB Floor Press

Min 2: 10 DB Deadlifts

WOD

Metcon (AMRAP – Reps)

3 Time through (18 Minutes Total)

Station 1: 2 Minutes to Complete

10/8 Cal Row

10 DB Squats

Max DB Snatches in time remaining

-Rest 1 Minute-

Station 1: 2 Minutes to Complete

20 Double Unders

10 KB Swings (53/35)

Max Ring Rows

-Rest 1 Minute

Metcon (AMRAP – Rounds and Reps)

AMRAP8

20 Wall Balls (20/14)

15 Ab Mat Sit Ups

10 Renegade Rows