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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Monday 5/18

May 17, 2015
Back Squat (1×4-52.5%)
Back Squat (3×5 80%)
For 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

This Saturday @ BIO CrossFit West we will be performing on of the most notable Hero Workouts “Murph” we invite all members of both BIO East/BIO West as well as any friends from the area to come out and enjoy a kick ass benchmark workout and some after workout snacks!
A grill will be on site for anyone looking to cook up some good eats to share!

Dependent on size we will send everyone off in one wave at 7:45am!

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