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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Friday 1/15

January 14, 2016

BIO CrossFit East- KING GEORGE, Bio CrossFit West- FREDERICKSBURG – CrossFit

Reminder: Saturday Stretch Moves still has 2 openings at 1:30pm and 2:30pm! Let us know if youd like to set up an appt.

Weightlifting

Front Squat (5 Minute EMOM- 3 reps every minute- )

Same weight across all 5 rounds

Metcon

Metcon (AMRAP – Reps)

Climbing Ladder for 9 Minutes:

3 Clean and Jerks, 3 Toes to Bar

6 Clean and Jerks, 6 Toes to Bar

9 Clean and Jerks, 9 Toes to Bar

12 Clean and Jerks, 12 Toes to Bar
Rx – 135 / 95

Continue to add 3 repetitions per round until the 9 Minute Cap.

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