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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

7/26/17

July 25, 2017

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit

Metcon (No Measure)

EMOM x 5

Clean Pull + Hang Power Clean + Power Clean

50% Across of estimated 1RM Clean

Metcon (Weight)

EMOM x 5

1 Power Clean

Climb in weight to find a Heavy Single for Day

Metcon (AMRAP – Reps)

Ascending Ladder for 7 Minutes:

1 Power Clean (155/105), 30 Double-Unders

2 Power Clean (155/105), 30 Double-Unders

3 Power Clean (155/105), 30 Double-Unders

Continue to add (1) Power Clean per round until time is called.

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