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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Friday 9/7/18

September 06, 2018

Announcements

Reminder: Weightlifting seminar Saturday 9/8/18. Don’t delay and sign up now!!

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

REMINDER: Saturday Class is Cancelled. Weightlifting Seminar at West @730am

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 immediately transition into a 400 meter run, resting 3 minutes between 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)

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