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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Monday 2/12/18

February 11, 2018

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

Weightlifting

Deadlift (Build to Heavy Set of 3)

Metcon

Optimus Prime (AMRAP – Reps)

AMRAP 7: Wallballs (20/14)

*Every Minute: 5 Deadlifts (225/155)
Athletes will begin by building to a heavy triple on deadlift before moving onto “Optimus Prime”. In the metcon, athletes will complete as many wallballs as possible in seven minutes. The workout begins with wallballs and on the top of the minute, starting on the 1:00 mark, athletes will perform 5 deadlifts at a moderate weight before beginning their wallballs again. This should be a weight that athletes are able to undoubtedly complete unbroken every single round. Score is total wallballs.

EXTRA CREDIT

Metcon (No Measure)

1. Back Squat

1×7 @ 70%

1×5 @ 75%

3×3 @ 80%

2.Ring Muscle-Ups

4 Sets of 50% of Max Set

Rest as needed between

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