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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Monday 7/23/18

July 22, 2018

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

Foul Ball (Time)

3 Rounds:

800 Meter Run

30 Wallballs (20/14)

30 Alternating Dumbbell Snatches (50/35)
In this longer triplet, looking for athletes to choose a medicine ball and dumbbell weight that they are capable of holding on for 25+ repetitions unbroken when fresh. Within the workout today, athletes will find the right stimulus by completing each movement in 1-3 sets. If the weights were chosen correctly, rounds should take no more than 9-10 minutes each, making this a 30 minute workout at the maximum. If unable to run, complete one of the following:

50/35 Calorie Assault Bike

1000/800 Meter Row

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