BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit
On the 3:00 x 7 Rounds:
9/6 Calorie Assault Bike
6 Burpees over Wreck Bag
100 Meter Wreck Bag Run (50/35)
These rounds are meant to be fast and furious. The Wreck Bag should be light enough that athletes can sprint with the weight. If unable to run with a Wreck Bag, complete burpees over an object and a weighted run of some kind.