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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Friday 11/16/16

November 16, 2016

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

Conditioning

Metcon (3 Rounds for reps)

Teams of 3:

AMRAP 7:

Back Squat:

50 Reps at 135/95#

50 Reps 185/135#

AMRAP at 225/155#

Rest 3:00

AMRAP 7:

Push Press:

50 Reps at 135/95#

50 Reps at 155/105#

AMRAP at 185/135#

Rest 3:00

AMRAP 7:

Hang Power Clean:

50 Reps at 135/95#

50 Reps at 155/105#

AMRAP at 185/135#
Score is total # of reps per 7 min

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