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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Monday 11/19/18

November 18, 2018

Announcements

2018 Winter Regatta, Indoor Marathon Row Challenge- 12/29- Registration Forms at Gyms
Monday 11/26- Friday 11/30- ​​​​​​​Cyber Week Gift Certificates (Nov.26th-30th)

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

Macho Man (Build to Heavy complex)

3 Power Cleans

3 Front Squats

3 Push Jerks

Metcon

Randy Savage (AMRAP – Rounds and Reps)

AMRAP 12:

3 Rounds of Macho Man (135/95)

15 Toes to Bar

Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks

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