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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Monday 11/26/18

November 25, 2018

Announcements

Cyber Week Gift Certificates for Sale Monday 11/26- Friday 11/30. Must be purchased at gym.

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

Freedom Sauce (4 Rounds for calories)

AMRAP 3

21 Overhead Squats (95/65)

21 Burpee Over the Erg

Max Calorie Row

Rest 3:00

AMRAP 3

18 Overhead Squats (115/80)

18 Burpee Over the Erg

Max Calorie Row

Rest 3:00

AMRAP 3

15 Overhead Squats (135/95)

15 Burpee Over the Erg

Max Calorie Row

Rest 3:00

AMRAP 3

12 Overhead Squats (155/105)

12 Burpee Over the Erg

Max Calorie Row

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