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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Friday 6/30/17

June 29, 2017

Announcements

***4th of July Holiday Hours***
8:00 am BIO WEST ONLY
BIO EAST CLOSED!

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

Metcon (Time)

3 Rounds:

75 DU

50 Air Squats

25 Calorie Row

EXTRA CREDIT

Metcon (No Measure)

1. Snatch

60%/3

65%/3

70%/3

(75%/3)2

2. Clean & Jerk

60%/2+1

70%/2+1

(75%/2+1)2

3. Back Squat

77%/5

82%/1

77%/5

85%/1

77%/5

87%/1

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