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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Friday 5/11/18

May 10, 2018

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

Slasher (AMRAP – Reps)

AMRAP 13:

50 Alternating Dumbbell Snatches (50/35)

40 Burpees

30 Toes to Bar

20 Handstand Push-ups
The weight for the dumbbell snatches in this chipper workout should be a load that athletes could complete 20+ alternating repetitions with dropping. For athletes who are more interested in life long fitness or improving performance in activities outside the gym, we would replace the handstand push-ups with hand release push-ups. For athletes who do have goals of competing in the sport of CrossFit, but do not yet have the capacity for handstand push-ups or who do not have them at all, we would guide them down the path to getting there with progressions or a lower volume of repetitions. Handstand push-ups with feet elevated onto a box would be a good option today for these athletes.

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