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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Monday 3/26/18

March 24, 2018

Announcements

Announcements:
The long sleeve hoodie is back !!! We’ll be having order sheets at the gym from Monday 3/26-Friday 4/6!

END OF THE OPEN HAPPY HOUR @ SUNKEN WELL TAVERN Saturday 4/7/18 from 4pm-6pm!

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

Final day of the OPEN 2018!

CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Workout

Metcon (AMRAP – Reps)

AMRAP 7:

3 Kettlebell Swings (53/35)

3 Goblet Front Squats (53/35)

3 Burpees

6 Kettlebell Swings (53/35)

6 Goblet Front Squats (53/35)

6 Burpees

9 Kettlebell Swings (53/35)

9 Goblet Front Squats (53/35)

9 Burpees

12 Kettlebell Swings (53/35)

12 Goblet Front Squats (53/35)

12 Burpees

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