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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Friday 10/7/16

October 06, 2016

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

****BIO Beer Mile- 10/22 @ 10am! Bring your friends and help raise money for Law Enforcement United (LEU)!****

Weightlifting

Back Squat (8 Min EMOM- 2 Reps- 60%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

5 Ring Muscle-ups

10 Power Cleans (135/95#)

25 Wallballs (20/14#)

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