NCFIT 1.9.19

Announcements

Meta Church fundraiser this Saturday 10am-1pm. $20 donation for the workout however our members are not required to donate. We just want you to come out, workout and be apart of the community. Barbell Sweets will also be out

Alamo Ranch Fit Club – Competitors

Metcon (No Measure)

A. CONDITIONING

Tester

10 Minutes

MAX Cals Bike

B.

Strength/Skill

BUILD TO…

3RM Back Squat

Workout

EMOM x 18 MINUTES

Min 1 – 10 Back Squats (155/105)|(115/75) + 30 Double Unders

Min 2 – 10 Burpee Over Bar + 30 Double Unders

Min 3 – Rest

COOL DOWN

5:00 Slow Pedal on Bike

C. BIAS WORK:

STRENGTH

For Time

27-21-15-9

Deadlifts (225/155)

Box Jumps Overs (24/20)

Share