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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

4/14/16

April 13, 2016

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

Warm Up

3 Rounds

.

Farmers Carry – mixed weight 50m

2 + 2 partial get ups to hip hinge

Farmers Carry mixed weight 10 walking lunges

5+5 Weighted Windmills

Workout

5 Rounds for Time

.

200m Row

20 DA swings

15 Deadlift – KB

10 band pull aparts

Bulletproofing

10 + 10 Get Ups

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