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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Friday 12/16

December 16, 2016

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

Reminder: BIO West Holiday Brunch at Cathy Wacks- Tomorrow 12/17 @11:30am
Bring your Family/Friends and your favorite dish/drink to share with all!


Josh’s first workout with Rope Climbs! We’ll miss you at BIO!

Weightlifting

Front Squat (3×2 @ 65%)

Conditioning

Metcon (Time)

5 Rounds:

20 Calorie Row

10 Thrusters (115/80#)


Why we don’t drop Kettlebells!

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