9305 Kings Hwy
King George, Virginia
(540) 315-1246

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

4/11/16

April 10, 2016

Bio CrossFit West- FREDERICKSBURG, BIO CrossFit East- KING GEORGE – CrossFit

Weightlifting

Back Squat (3×5 @ 60% of your 5 RM)

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

EXTRA CREDIT

Strict Pull Ups (5×5 )

Complete these at whatever skill level. If you use a band make sure to write in the notes what you used. This way you can see your progress

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