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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Monday – 10/3/2016

October 03, 2016

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

Weightlifting

Overhead Squat (10′ EMOM 1 Rep Climbing)

Metcon

Metcon (Time)

“The Heist”

3 Rounds:

21/18 Calorie Row

15 Over-the-Bar Burpees

9 Squat Snatches (115/80#)

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