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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Monday 6/12/17

June 11, 2017

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

Congrats to Sarah and Sandi for taking 1st at the Vekter Games this weekend!

Back to Basics

Double-Unders

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 25

Teams of 3:*

10 Bag Zercher Reverse Lunges (5/side), 70/50*

10 Alternating Bag to Shoulders, 70/50

20 Lateral 2-foot Bag Hops (1 jump = 1 rep)

200m Run

*Relay style, Athlete 2 can start once

Athlete 1 leaves for the run

*substitute bag with slam ball if needed

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