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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Friday 10/12/18

October 11, 2018

Announcements

SATURDAY OCTOBER 20th- 10am
BEER MILE- $20 suggested donation

SATURDAY NOVEMBER 10th- 9:30am-12pm

SATURDAY DECEMBER 29th- 7am-10pm

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

Weightlifting

Paused Front Squat (Build to Heavy Single. 5 Seconds Down, 3 Second Pa)

Metcon

Metcon (AMRAP – Reps)

AMRAP 12:

3 Thrusters (95/65)

3 Toes to Bar

3 Cal Row

6 Thrusters (95/65)

6 Toes to Bar

6 Cal Row

9 Thrusters (95/65)

9 Toes to Bar

9 Cal Row

….

Up by (3’s) until finish.

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