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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Friday 10/28/16

October 28, 2016

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

Weightlifting

Back Squat (1×3 @ 60%)

Back Squat (1×3 @ 70%)

Back Squat (2×3 @ 75%)

Back Squat (2×2 @ 80%)

Metcon

Tootsie Roll (Time)

For time:

Buy-in: 1,000m Row

Directly into:

21-15-9

Overhead Squats (115/80#)

KB Swings (70/53#)

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