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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Friday 12/29/17

December 28, 2017

Announcements

***Holiday Schedule***
January 1st- Closed

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

Weightlifting

Deadlift (Heavy set of 3)

Metcon

Smooth Criminal (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30 Wallballs (20/14)

15 Deadlifts (245/165)
Starting off by building to a heavy triple on the deadlift. Similar to Wednesday, the goal here is to pull a heavy barbell off the ground with good form, which also prepares athletes for the deadlifts in the metcon. Weight on the deadlift in “Smooth Criminal” should be something that athletes could complete in a maximum of 3 sets every round.

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