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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Monday 1/8/18

January 07, 2018

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

Congrats to Keith and Mary ann Cook for completing the Disney marathon!

CrossFit Kids starts tonight at West @6pm get your kids signed up today!

Metcon (Time)

On the 4:00 x 5 Rounds:

21/15 Calorie Row

14 Alternating Dumbbell Snatches (50/35)

7 Burpee Box Jump Overs (24/20)
In this interval workout, athletes will work in four-minute windows. If they finish the work in two minutes, they will have two minutes to rest before beginning their next round. Round will begin on the 0:00, 4:00, 8:00, 12:00, and 16:00. If short on rowers, start second group two minutes behind. Their rounds will begin on the 2:00, 6:00, 10:00, 14:00, and 18:00. Score today is the slowest round of the five. Weight on the dumbbell snatches should be something that athletes can do all repetitions without stopping on each round. There is no need to come to full extension on the top of the box for burpee box jump overs.

EXTRA CREDIT

Hang Snatch (heavy single)

Metcon (No Measure)

Back Squats

5 Reps @ 82%

2 Reps @ 85%

5 Reps @ 82%

2 Reps @ 88%

5 Reps @ 82%

2 Reps @ 91%

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