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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Friday 3/31/17

March 30, 2017

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

Tomorrow is the Beer Mile! Registration will start @ 10am after class and the race will begin at 11am! Bring your friends and family and come out and support a good cause!

Metcon

Metcon (Time)

3 Rounds:

5 Ring Muscle-Ups

10 Power Snatches (115/80#)

20 Box Jump-Overs
Scaled= 5 Burpee c2b or 5 Burpee Pull Ups

EXTRA CREDIT

1/6: Metcon (No Measure)

1. Snatch

65%/3

70%/3

75%/3

80%/2

(85%/1)2

90%/1

2. Clean & Jerk

65%/3+1

70%/3+1

75%/3+1

80%/2+1

(85%/1)2

90%/1

3. Back Squat

82%/4

86%/1

82%/4

89%/1

82%/4

92%/1

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