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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Friday 12/15/17

December 14, 2017

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


Thruster (Heavy single)


Metcon (AMRAP – Reps)


3 Thrusters (95/65)

3 Toes to Bar

6 Thrusters (95/65)

6 Toes to Bar

9 Thrusters (95/65)

9 Toes to Bar

Similar to Tuesday, working another strength and metcon training day. Again, heavy is relative for the day. Coming from the floor here makes this a little bit safer, as athletes have to be able to clean the weight in order to get it overhead. In the metcon, the weight on the barbell should be something that athletes couple complete 20+ repetitions unbroken if they needed too.

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