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 Times Through:

30 Sec On / 15 Sec Off

1. Jump Rope

2. No Pushup Burpees

3. Jump Rope

4. Air Squat

WOD

Metcon (No Measure)

EMOM10

Min 1: 12/10 Cal Row

Min 2: 10 DB Thrusters (35/20)

Metcon (AMRAP – Rounds and Reps)

AMRAP12

22 Double Unders/44 Single Unders

16 Ab Mat Sit Ups

10 Goblet Lunges

-Rest 3 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP12

22 Wall Balls (20/14)

16 MB Russian Twists

10 Cal Row