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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Friday 8/5/16

August 05, 2016

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

Spend no more than 20 min on squats

Weightlifting

Choose one of the following to test out!

Front Squat (1 Rep max test out)

Back Squat (1 Rep Max Test out)

Overhead Squat (1 Rep max test out)

Gymnastics

Choose one of the following to test out

Muscle-ups (Max unbroken)

Pull-ups (Max unbroken)

Handstand Push-ups (Max unbroken)

Conditioning

Choose one of following

500m Row (Time)

Max Effort 500m Row

1 min assault bike (Calories)

Max calories

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