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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Friday 4/1

March 31, 2016

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

Weightlifting

Back Squat (10 min emom)

OTM x 10

Minute 1 – 2 Reps @ 50%

Minute 2 – 2 Reps @ 55%

Minute 3 – 2 Reps @ 60%

Minute 4 – 2 Reps @ 65%

Minute 5 – 2 Reps @ 70%

Minute 6 – 1 Rep @ 73%

Minute 7 – 1 Rep @ 76%

Minute 8 – 1 Rep @ 79%

Minute 9 – 1 Rep @ 82%

Minute 10 – 1 Rep @ 85%

Metcon

Metcon (AMRAP – Rounds and Reps)

3 rounds for time

300 lunges

300 burpees

300 wall balls

30,000m row

APRIL FOOLS!!!

AMRAP 10:

10 Sumo Deadlift High Pulls (95/65)

10 Wallballs (20/14)

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