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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Monday 1/29/18

January 28, 2018

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

Congrats to Coach Deb and Mel for winning the Masters division at the SuperFit Championships this weekend!! Great Job Ladies!!


Overhead Squat (Heavy 1 rep)

Metcon (Time)


Chest to Bar Pull-ups


Overhead Squats (95/65)
Great day to work on and improve the overhead squat. Athletes will have the opportunity to build to a heavy single before performing lighter overhead squats in the metcon. Heavy is relative for the day, with mechanics taking priority over load. In the metcon, this should be a weight that athletes are capable of completing the 21+ repetitions unbroken without dropping. The burpees are traditional burpees, with no need to jump over the barbell.

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