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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

“Lace Up”

August 26, 2018

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

With 180/170 reps per round, athletes will see how far they can make it into this workout over the course of 13 minutes. The goal is for every athlete to get to the burpee box jumps. In order to accomplish that, we want to choose weights on the dumbbell snatches and wallballs that athletes are capable of completing 25+ repetitions unbroken when fresh. If short on rowers, stagger heats by three minutes.

Lace Up (AMRAP – Rounds and Reps)


60 Dumbbell Snatches (50/35)

50 Wallballs (20/14)

40/30 Calorie Row

30 Burpee Box Jumps (24/20)

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