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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Friday 1/29

January 28, 2016

BIO CrossFit East- KING GEORGE, Bio CrossFit West- FREDERICKSBURG – CrossFit

Saturday will be bring a friend day! If you plan to bring a friend make sure they head to biocrossfit.wodify.com and pre register for the free class there!

Weightlifting

Shoulder Press (10 Min EMOM- 2 reps- adding weight every round!)

Metcon

Metcon (Time)

27-21-15-9

Wall Balls 20/14

KB Swings- Russian- 53/35

20 DU/40 Singles after every round

EXTRA CREDIT

Metcon (No Measure)

Crossover symmetry-

RECOVERY PROTOCOL

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