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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Monday 12/4/17

December 03, 2017

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

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

30 Dumbbell Snatches (50/35)

30 Box Jumps (24/20)

30/21 Calorie Row

30 Toes to Bar
In today’s workout, the weight on the dumbbell should be something that athletes could complete 20+ repetitions (10 per arm) unbroken if they needed to. Looking to choose a toes to bar variation that athletes can maintain a rhythm with throughout. If unable to Row, complete one of the following:

21/15 Calorie Assault Bike

EXTRA CREDIT

Metcon (No Measure)

Pausing Snatch

2×2 @ 72%

2×2 @ 76%

2×2 @ 80%

One second at knee level

4. Back Squat

On the Minute x 5:

5 Back Squats – 74%

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