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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Monday 11/14/16

November 14, 2016

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

REMINDER: Make sure to get your LS Shirt/sweatshirt orders in by next Monday!!

Metcon

Probatio (5 Rounds for reps)

5:00 – Burpee Box Jump Overs (24″/20″)

Rest 5:00

4:00 – 10 Meter Shuttle Runs

Rest 4:00

3:00 – Power Cleans (Choose one weight)

Guys: 75, 95, 135, 155 Girls: 55, 65, 95, 105

Rest 3:00

2:00 – Wallball Shots (20/14)

Rest 2:00

1:00 – Max Unbroken Pull-Ups

Record each score separately, for a total of (5) scores.

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