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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Friday 1/27/17

January 26, 2017

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

Metcon

Metcon (AMRAP – Reps)

Ascending Ladder for 10 Minutes:

3 Clean & Jerk (135/95#)

3 Over-the-Bar Burpees

6 Clean & Jerk (135/95#)

6 Over-the-Bar Burpees

9 Clean & Jerk (135/95#)

9 Over-the-Bar Burpees

… and so on, until time expires.

EXTRA CREDIT

Metcon (No Measure)

1. Snatch

65%/2

70%/2

75%/2

80%/1

85%/1

90%/1

2. Clean & Jerk

65%/2

70%/2

75%/2

80%/1

90%/1

3. Back Squat

60%/3

70%/3

75%/3

80%3

(85%/3)2

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