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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Monday 5/18

May 17, 2015

Announcements

Memorial Murph will be held here this Saturday 7am! There will be scaled options for every level!
Come cheer everyone completing this tough benchmark!

Bio CrossFit West – CrossFit

Weightlifting

Back Squat (1×4-52.5%)

Back Squat (3×5 80%)

Metcon

Metcon (Time)

20 Wall Balls, 20/14

200 Meter Run

15 Clean an Jerk, 135/95

400 Meter Run

15 Clean and Jerk, 135/95

200 Meter Run

20 Wall Balls, 20/14

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