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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Monday 1/23/17

January 22, 2017

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

Metcon

Metcon (Time)

21-15-9:

Wallballs (20/14#)

Pull-ups

Thrusters (95/65#)

Box Jumps (24/20#)

Kettlebell Swings (53/35#)
rx+= c2b

EXTRA CREDIT

Metcon (No Measure)

1. Snatch

60%/4

70%/4

75%/4

(80%/4)2

2. Snatch Pull

(95%/3)4

3. Back Squat

(80%/4)5

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