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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Monday 2/5/18

February 04, 2018

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

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
In this CrossFit benchmark workout, looking for athletes to choose a weight on the bar that they are capable of completing 10+ repetitions unbroken when fresh. On the ring dips, athletes should choose a variation that they are capable of completing 7-10 repetitions if they had to. Reducing the reps, adding a band, or putting dumbbells on boxes are just a few of the options provided in movement substitutions.

EXTRA CREDIT

Metcon (Weight)

Pausing Front Squat

1 Rep On the Minute x 10

2 Second Pause in Bottom

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