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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Monday 6/19/17

June 17, 2017

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double-unders/60 single unders

30 Calorie Row

15 Overhead Squats (115/80)

Pushup Pullup Progression

Metcon (No Measure)

10 x 4 PU Bar, 5 x 5 Scap retractions (30″ rest), 5 x 5 pushbacks (30″ rest), then 2 x 5 of Shrug up, fall through, push back (again 30″ rest), 7 x 2 strict pullups

EXTRA CREDIT

Metcon (No Measure)

1. Power Snatch

(65%/2)3

2. Snatch Pull

(100%/3)3

3. Back Squat

(70%/3)3

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