06/25/2018

06/25/2018

Announcements!!
1. Forge Photo Challenge:
Submit your best fitness photo/video (working out, nutrition, recreation, etc.) By
June 30th
Submit by uploading photos to social media and using #forgefitnessphotochallenge
Person with the best photo/video gets a free MyZone Heart Rate Monitor!!
Front Squat (4×3)
Build to 80-85% of 1 RM, then 4 sets of 3 at that load.
Metcon (Time)
For Time:
21-18-15-12-9-6-3
Wall Balls 20/14#
Box Jump Overs, 24/20″
Russian Twists, 20/14#

Record the time to complete.

Competition Standard (Rx+):
Reverse the rep scheme, i.e.
3-6-9-12…21

Masters 55+ (Rx):
Step Ups

Scales:
WB: 14/10#
Box: 20/16″ or step ups