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

EMOM10

Metcon (Weight)

Min 1: 12 DB Deadlifts (Heavy)

Min 2: 30 Second Plank

WOD

Metcon (AMRAP – Reps)

AMRAP8

15/12 Cal Row

10 Wall Balls (20/14)

10 MB Sit Ups

-Rest 2 Min-

AMRAP8

30 Double Unders

10 DB Push Press (2×25/15)

10 DB Floor Press
Split into two groups if more than 8.

Metcon (Time)

3 Rounds for Time:

21 Kb Swings (35/26)

15 Goblet Squats

9 Burpees