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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Fight Back

August 29, 2018

Announcements

Reminder: Weightlifting seminar Saturday 9/8/18. Don’t delay and sign up now!!

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

“Fight Back” has athletes working for 3 minutes straight before resting for 1 minute. The score today is the lowest number of reps in any round of the five rounds. For example, if athletes cumulative reps of the three movements across the five rounds went 75-75-73-68-71, their score would be 68 reps. Athletes can keep a running count from their kettlebell swings to calories on the bike to make counting an easier task during the workout. The weight on the kettlebell should be something that athletes are capable of holding on to for 25+ unbroken repetitions when fresh

Metcon (AMRAP – Reps)

5 Rounds:

1 Minute Kettlebell Swings (53/35)

1 Minute Reverse Lunges

1 Minute Calorie Bike

1 Minute Rest

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