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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Friday 11/4/16

November 04, 2016

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

Happy Belated to Coach Steve!

Metcon

Smooth Criminal (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double-unders

30 Wallballs (20/14#)

15 Deadlifts (245/165#)

Weightlifting

Back Squat (1×3 @ 60%)

Back Squat (1×3 @70%)

Back Squat (1×3 @75%)

Back Squat (3×3 @ 80%)

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