ARFC 2.19.19

Announcements

This Saturday at 11am, Stretch Lab will be doing a demo after the 10am class!
Also, we will be doing the Crossfit Games Open workout Friday Night starting at 7pm.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Cardio

Row Conditioning

On the 0:00 – 21/15 Calorie Row

On the 1:30 – 18/13 Calorie Row

On the 3:00 – 15/11 Calorie Row

On the 5:00 – 21/15 Calorie Row

On the 6:30 – 18/13 Calorie Row

On the 8:00 – 15/11 Calorie Row

On the 10:00 – 21/15 Calorie Row

On the 11:30 – 18/13 Calorie Row

On the 13:00 – 15/11 Calorie Row

Metcon

Top Heavy (AMRAP – Rounds and Reps)

18 min AMRAP:

9 Power Cleans (155/105)

12 Strict Handstand Push-ups

9 Front Squats (155/105)

12 Strict Pull-ups

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