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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

4/12/2016

April 11, 2016

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

Warm up

3 rounds – go up in weight each round.

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15 swings, 10 goblet squats, 5+5 Halos, 5+5 Weighted Windmills

The Grind

5 x 10 Goblet Squat – HEAVY

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1-1.5 min between squat sets. Go as heavy without losing back integrity

Snatch/Pull Up Set For Time

100 Snatches for time – but on the top of each minute perform 3 pull ups.

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Example – perform 10 snatches, at the top of the minute do 3 pull ups. From there it will dictate how much you can transition between movement patterns. It might be more snatches or less.

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