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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

4/21/2016

April 20, 2016

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

Warm-up

1′ Row or Run

20 swings

1′ Row or Run

10 Prying Goblet Squats

1′ Row or Run

5 + 5 Halo

1′ Row or Run

5 + 5 Weighted Windmills

Metcon

10 Rounds for Time:

10+10 Snatches (or Single Arm Swings)

1 + 1 Get Up

3 Strict Pull Ups

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