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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Friday 7/1/16

July 01, 2016

Announcements

4th of July Schedule!
We will only be having 1 class at each location on the Holiday!
East- 9am
West-9am

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

Conditioning

American Dream (AMRAP – Rounds and Reps)

AMRAP 20

1.2.3.4….

Clean, 205/145

Muscle up
Scale- 1 Power Clean (165/110), 2 Burpee PU

2 Power Clean (165/110), 4 Burpee PU

3 Power Clean (165/110), 6 Burpee PU

EXTRA CREDIT

Metcon (No Measure)

3 Supersets of:

:30 GHD Soupine Hold (face up)

:60 GHD Prone Hold (face down)

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