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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Monday 8/21/17

August 20, 2017

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

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

50 Double Unders

18/12 cal Row

15 Hang Squat Cleans (95/65)

EXTRA CREDIT

: Metcon (No Measure)

1. Snatch

Build to Heavy Single

2. Snatch Grip Deadlift

(80%/5)5

*3 second pause in power position

3. Back Squat

(75%/4)5

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