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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Monday 7/25/16

July 25, 2016

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

Metcon

Metcon (Time)

1,000 Meter Run

40 Pull-Ups

30 Thrusters (95/65)

20 Calorie Row
This is a fast-paced workout, where the run does count. The thrusters should be done in 3 sets or less. The stimulus is to be able to grab the weight and go – if a set of 10 is a challenging amount for us at that point in the workout we should reduce the weight to preserve the sprint.

EXTRA CREDIT

Metcon (Weight)

Running Clock:

On the 0:00 – 5 Back Squats

On the 2:00 – 4 Back Squats

On the 4:00 – 3 Back Squats

On the 6:00 – 2 Back Squats

On the 8:00 – 1 Back Squat

Build throughout.

Back Squat (Record heaviest Weight from above)

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