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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Monday 8/22/16

August 21, 2016

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

Metcon (AMRAP – Rounds)

With a Running Clock…

Minutes 0-6 (6 Mins) – Build to a Heavy Hang Squat Clean

Minutes 6-13 (7 Mins) – Build to a Heavy Double Front Squat

Minutes 13-21 (8 Mins) – Build to a Heavy Triple Bench Press

Minutes 21-18 – AMRAP 7:

10 Dumbbell Strict Presses

10 Dumbbell Reverse Lunges

10 Dumbbell Romanian Deadlifts

Rx – 50’s/35’s
Score is amount of rounds on final 7 min

Hang Squat Clean (1 heavy)

Front Squat (Heavy 2 rep)

Bench Press (Heavy triple)

Squat Clean

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