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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Friday 9/30/16

September 30, 2016

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

*** Save the Date: October 22nd: BIO-BREW Beer Mile!!**
More Details to come. Stay Tuned!

Weightlifting

Front Squat (3 reps @ 78%)

Front Squat (1 rep @ 83%)

Front Squat (3 reps @ 78%)

Front Squat (1 rep @ 85%)

Front Squat (3 reps @ 78%)

Front Squat (1 rep @ 87%)

Conditioning

Metcon (AMRAP – Reps)

9 min ascending AMRAP ladder of:

3 Power Snatches (75/55)

3 Box Jumps (24/20)

6 Power Snatches

6 Box Jumps

9 Power Snatches

9 Box Jumps

etc… Increasing each round by 3 reps on each movement

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