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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Flash Flood

August 28, 2018


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

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


Thruster (Build to Heavy Set of 3)

Metcon (Time)

Flash Flood

2 Rounds:

400 Meter Run

21 Thrusters (95/65)

Two part workout today with a focus on the thruster. Athletes will begin the day by building to a heavy set of three from the floor. Athletes have the option of squat cleaning the first rep on both pieces today. “Flash Flood” is design to be quick and dirty sprint workout. The weight athletes choose here is something that they know they can complete with a maximum of one break each set. If athletes are on the fence about weight, it is better to go too light and unbroken than too heavy with multiple breaks.

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