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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Monday 6/5/17- WELCOME BACK!!

June 04, 2017

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

After a nice vacation Coach Max and Debi are back and ready to jump right into it!
These next few weeks we will be having a 10-15 min section called “Back to Basics” we felt like this is the perfect time to reinforce the basics of each movement so as to improve everyones abilities!

Back to Basics

Toes-To-Bar (10-15 Minutes of skill work)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

18 Calorie Row

15 Box Jump Overs (24/20″)

12 Toes-to-Bar

9 Front Squats (95/65)
rx+= Dumbells- 50s/35’s

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