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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Friday 1/5/18

January 04, 2018

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

Normal Schedule, be safe!

Metcon (AMRAP – Rounds and Reps)

Teams of 3:

AMRAP 20:

50 Strict Pull-Ups

75 Bench Press (135/95)

70/50 Cal Row or Bike
Teams can break reps up as they see fit. Looking to pick a variation on the pull-ups that athletes could get at least 5 repetitions whenever it is their turn. On the bench press, athletes should be able to complete at least 10 reps when it is their turn. Ideally teams are using the same weights, but having multiple barbells or changing out weights to accommodate different athletes within the team is appropriate to ensure that each person gets the right stimulus for them. If unable to bench press, complete 100 push-ups.

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