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 Strict Press

Min 2: 10 DB Deadlifts

WOD

Metcon (AMRAP – Reps)

2 Times through (16 Minutes Total)

Station 1: 3 Minutes to Complete

500/400m Row

..Max Burpees in time remaining

-Rest 1 Minute-

Station 2: 400m Run

..Max KB Swings in time remaining

-Rest 1 Minute-

Metcon (AMRAP – Rounds and Reps)

AMRAP10

45 Double Unders

21 Wall Balls (20/14)

15 Ab Mat Sit Ups

9 Box Jumps (24/20″)