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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Monday 2/19/18

February 18, 2018

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

Metcon (3 Rounds for reps)

AMRAP 4:

27/20 Calorie Row

27 Wallballs (20/14)

27 Chest to Bar Pull-ups

rest 4 minutes

AMRAP 4:

21/15 Calorie Row

21 Wallballs (20/14)

21 Toes to Bar

rest 4 minutes

AMRAP 4:

15/10 Calorie Row

15 Wallballs (20/14)

15 Pull-ups
In today’s interval based workouts, athletes will work for four minutes before resting for four minutes. If athletes finish the gymnastic movements, they will start back from the beginning until time is up. In order to hit the intended stimulus, athletes should keep the gymnastics repetitions prescribed only if they are capable of getting at least 15 repetitions unbroken when fresh. Repetitions can be reduced to an appropriate level on an individual basis. Each round is score separately as rounds + reps.

EXTRA CREDIT

Metcon (AMRAP – Reps)

AMRAP 5:

3 Deadlifts (225/155)

3 Kipping Handstand Push-ups

6 Deadlifts (225/155)

6 Kipping Handstand Push-ups

9 Deadlifts (225/155)

9 Kipping Handstand Push-ups



Continue to add (3) reps until cap is reached.

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