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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Monday 8/6/18

August 05, 2018

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

Weightlifting

Back Squat (3 sets of 5)

Metcon

Thin Air (Time)

4 Rounds For Time:

40 Air Squats

30 AbMat Sit-Ups

15/10 Calorie Assault Bike
Focus today is the squat. Athletes will complete back squats in the strength piece, building to something heavy for 5 or working at the same challenging weight across all sets. Within the workout, athletes will work through a triplet of air squats, AbMat sit-ups and bike. If short on machines, stagger by 2 minutes. If unable to Assault bike, complete one of the following:

15/10 Calorie Row

200 Meter Run

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