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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Friday 5/18/18

May 17, 2018

Announcements

5/26 Memorial Murph at WEST ONLY!! @ 8am!
Bring your own weighted vest and plenty of water. We will most likely be running 2 heats
BIO Vacation- Gym will be closed the week of Memorial day May 27th- June 2nd!
If you have any questions contact us at biocrossfit@gmail.com

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

Boat Race (Time)

3 Rounds:

500 Meter Row

400 Meter Run

Rest 3:00 between rounds
A simple, but effective combination of running and rowing intervals today. Athletes will Row 500 Meters and Run 400 Meters, resting 3 minutes between each of the three rounds. Their score is the cumulative time (including rest) it takes them to complete the three rounds. If unable to run, complete one of the following:

3 Rounds: 1,000 Meter Row (Rest 3 Minutes Between Round)

28/20 Calorie Assault Bike

EXTRA CREDIT

Metcon (No Measure)

1. Front Squat

2×2 @ 65%

2×2 @ 70%

2×2 @ 75%

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