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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246


May 31, 2018

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

Metcon (Weight)

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.

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