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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Friday 4/21/17

April 20, 2017

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

Good luck to Donna German as she competes in the Blue Ridge Marathon on Saturday!

Metcon

Franchise (Time)

Rx+

21-15-9:

Push Jerks (135/95)

Chest-to-Bar Pull-ups

Rx

21-15-9:

Push Jerks (95/65)

Pull-ups
After the Open, the top 200 athletes in each of the Masters Age Divisions (35-60+) move on to the Master’s Qualifier. Athletes have from Thursday to Monday to complete all the workouts that were released by CrossFit last night. Today’s class workout is taken Master’s Qualifier.

Good luck to Coach Debi as she continues to kick butt!

EXTRA CREDIT

Warm-up (No Measure)

1. Snatch

60%/2

70%/2

75%/2

80%/2

85%/1

90%/1

95%/1

2. Clean & Jerk

60%/2+1

70%/2+1

75%/2+1

80%/2+1

85%/1

90%1

95%/1

3. Back Squat

60%/2

70%/2

75%/2

80%/2

85%/2

90%/1

95%/1

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