Ft. Ben Fit

Ft. Ben Fit – Ft. Ben BURN

Metcon 1 (Checkmark)

AMRAP 4 rounds of

4:00 on/1:00off

6 burpees

12/9 cal bike

12 KB deadlifts

Metcon 2 (Checkmark)

12 min AMRAP

2-4-6-8-10…..

Plate to Ground overhead

Cal Row

*50 single unders after each round

extra credit (Checkmark)

30-20-10

DB crush grip upright row

DB crush grip curls