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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Friday 12/1/17

November 30, 2017

Announcements

November Commitment Club- 15 + classes

Caroline Connors- 22
Jim Bibens- 19
Jeff Smith- 18
Jenn Oaks- 18
Mel Bibens- 18
Mark Holt- 17
Sandy Elia- 17
Will German- 17
Cassie Hooghouse- 16
Dashan Turner- 16
Donna German- 16
Esteban Zanabria-16
Rob Bouy- 16

Great Job to EVERYONE this month, I know its tough with the holidays coming up!

For the Month of December the Prize for the Top Female and Male Participant will receive a FREE RPM Fitness Speed Rope!
Look for email with details!

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

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 20:

7 Kettlebell Swings (70/53)

7 Box Jumps

7 Burpees
Teammates complete full rounds, then switch.

In this team workout, partners will complete a full round of 7 Kettlebell Swings, 7 Box Jumps, and 7 Regular Burpees. Once the burpees are completed, the next partner can begin their round. Rounds will be counted every time someone finishes the burpees. Weight on the kettlebell should be challenging, but something that athletes can complete unbroken on every round. Having multiple kettlebells per team is absolutely ok. If unable to Box Jump, complete one of the following:

7/5 Calorie Assault Bike

7/5 Calorie Row

EXTRA CREDIT

Metcon (No Measure)

Hang Squat Clean

On the 2:00 x 7:

10 Chest to Bar Pull-Ups + 3 Hang Squat Snatches

Build progressively on the snatch

3. Deadlift

3 Sets of 20:

Unbroken Deadlifts (225/155)

Rest as little as needed between rounds

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