NCFIT 1.11.19

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. STRENGTH

EMOM x 10 MINUTES

2 Squat Snatches (225/155)

Workout

FOR TIME

50 Alt.DB Snatch (50/35)

30 Single DB Front Rack Box Step-Ups (24/20)

20 Bar Muscle-Ups

30 Single DB Front Rack Box Step-Ups (24/20)

50 Alt. DB Snatch

15:00 Cap — Get as far as you can!

C. BIAS WORK:

CONDITIONING

21-15-9

C2B

Thrusters (100/65)

-Rest 5:00-

REPEAT!

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