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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Friday 5/4/18

May 03, 2018

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

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

20/14 Calorie Row

2 Rounds of Strict “Cindy”

“Strict Cindy”: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats
If athletes can complete 10+ strict pull-ups in a row when fresh, keeping the reps at 5 is appropriate. If they aren’t quite there yet, bringing those down or choosing a variation will get them a better workout. For push-ups, that number is 15+ good reps when fresh to keep it at 10 during the workout. If athletes are unable to run, they can substitute one of the following:

40/28 Calorie Row (Total)

14/10 Calorie Assault Bike

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