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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Monday 4/3/17

April 02, 2017

Announcements

March Commitment Club you all have a “Get out of Burpees Free” pass! You can use it once during any class in April and get out of ALL Burpees for that day! (They will be replaced with something else, of coaches choice)

Sarah Qasmi- 19
Cassie Hooghouse-18
Jennifer Oaks- 18
Brian Priester- 17
Virginia Melson- 17
Jennifer Leinberger-17
Alan Melson-17
Jim Bibens-16
Cynthia Chance-16
John Chance-16
Breana Priester-16
Sandy Elia-16
Nikki Basham-16
Niki Bernardes-16
Mary Alexander-16
John Chance-15
Marilyn Fisher-15
Iliana Chavarria-15
David Luck-15

Great Job to Everyone who made the club this month, and use your passes wisely 🙂

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

Metcon

Metcon (AMRAP – Reps)

4 Rounds:

Min 1: 1 Round of Strict Cindy

Min 2: 15/12 Calorie Row

Min 3: Max Clean and Jerks (135/95#)

EXTRA CREDIT

Warm-up (No Measure)

1. Snatch

60%/2

65%/2

70%/2

2. Snatch Pull

(80%/3)3

3. Back Squat

(65%/3)3

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