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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Monday 7/2/18

July 01, 2018


Fourth of July Hours- 6am & 8am!

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

TNT (Time)

For Time:

30 Snatches (95/65)

30 Clean and Jerks (95/65)

30 Thrusters (95/65)
Only barbells in this light weight triplet. Athletes will choose one weight for all three barbell movements based on which lift is their limiting factor. This should be a load that they could move for 21+ unbroken repetitions when fresh. Athletes have the option to complete power snatches or squat snatches based on personal preference. Leaving 30 minutes for this workout to give coaches the options to run two heats. Multiple heats would give the athletes working some added support, energy, and rep counting assistance.

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