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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

It’s Going to Snow

January 21, 2016

BIO CrossFit East- KING GEORGE, Bio CrossFit West- FREDERICKSBURG – Kettlebell Class

Same warm up as Tuesday, and same fundamental get up work

Metcon (No Measure)

9 Rounds

.

3L/3R SASW

3 DL

4L/4R SASW

4 DL

5L/5R SASW

5 DL

Round 1 + 2 at lower weight, Round 3 at heavier weight (repeat cycle). DL weight is heavier than single arm swing weight at all times. Take 10 nasal breaths between sets.

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