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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Friday 1/13/17

January 12, 2017

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

Conditioning

Big Clean Complex (6 sets, *Goal is to build in weight each set)

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

EXTRA CREDIT

Metcon (No Measure)

1. Snatch

65%/2

70%/2

(75%/2)3

(80%/1)4

2. Clean & Jerk

65%/2

70%/2

(75%/2)3

(80%/1)4

3. Back Squat

60%/3

70%/3

(75%/3)2

(80%2)2

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