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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Friday 11/16/18

November 15, 2018

Announcements

2018 Winter Regatta, Indoor Marathon Row Challenge- 12/29- Registration Forms at Gyms

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

Weightlifting

Deadlift (Heavy 6)

Deadlift (Heavy 4)

Deadlift (Heavy 2)

Metcon

Smooth Criminal (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double-unders

30 Wallballs (20/14#)

15 Deadlifts (245/165#)

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