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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Friday 12/12

December 12, 2014

Bio CrossFit West – CrossFit

Metcon

Metcon (No Measure)

6 Min EMOM

1 Strict Press, 1 Push Press, 1 Split Jerk

-Increase weight each round!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

15 Wall Ball

12 Box Jump

9 Pull Ups

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